10 thoughts on “01 21 13

  • 01 21 2013 at 7:32 pm
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    Beautiful Day!
    Warmup – row 30 cal, airdyne 30 cal , run 400m
    Press 5×3 (53, 63, 68, 73, 78×2 (seth says I owe 20 burpee penalty for missing last rep)
    3xME pushups (10-20-15 played with some extended ROM pushups on the first set)

    Then hit the metcon with Seth head to head in the driveway (your welcome neighbors for what must have sounded like a gun firing every few seconds). 7:49 rx (15# WB, 98#). Seth was 7:41 rx.

    • 01 21 2013 at 8:20 pm
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      Beautiful day indeed!

      It was great to see you guys today!

  • 01 21 2013 at 8:12 pm
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    Did the metcon in the AM and the lifting in the PM for a change of pace.
    A. 4×270 started seeing little fuzzy bubbles floating around on the 5th attempt and from Dunsey’s observation ‘gave that shit up’. Special thanks to Phil for staying around to cheer? for me.
    B. Purple band + 10lbs
    C. 6:18 Rx

  • 01 21 2013 at 8:19 pm
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    As a side note, in an attempt to build on some recent success with bar muscle ups from a few nights ago, I tried some bar MU this morning to no avail. Was pretty discouraged and then gave it another go this evening and something just clicked. Even played around with grip and made some other small discoveries.

    This has implications for all of you L4’s. Get excited.

  • 01 21 2013 at 10:09 pm
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    yay, so exciting…

    got lucky at the 9am with murphie giving me a run for my money on the metcon.

    a. 6@210
    b.10# (i will always have a love/hate relationship w/ these)
    c. 5:54 rx had to no rep myself every round of wallballs and murphie beat me

  • 01 22 2013 at 9:12 am
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    Thanks Kris, for covering my 4:30 so I could workout! You rock!
    ———————————————————————–
    A. 265 x 3 (Would have gotten more if I lifted after Lei)
    B. Inadvertently skipped these.
    C. 12:??, Rx (also had to no-rep myself for a bunch of wall balls.)

  • 01 22 2013 at 9:41 am
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    A. 180 x 4
    B. with 10lb plate
    C. 7:09 Rx
    Then performed an amazing bar muscle up with one stanky arm and one stanky leg. It was stanky and a no rep in real life but at least I know what its like to look down from above the bar.

  • 01 22 2013 at 10:35 am
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    Not sure about the wisdom of doing this WOD after hitting up the Front Squat/Fran the day before, but what the heck…?
    ———————————————-
    A. 133# for 4
    B. Check
    C. 9:46 (I think) with 65# C&J and 6# WBs
    ———————————————–
    I’m not sure what my mental/physical block is with my squatting numbers. I’m not recruiting some muscle group or something to get further. Coaches say I have more, I felt like I was pushing and getting nowhere… I think I might be finding new muscles. My psoas is super sore today…

    • 01 22 2013 at 10:40 am
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      Oh yeah, and I am still struggling to get that wallball up to the top line (hence the lighter weight)…

  • 01 22 2013 at 1:24 pm
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    I got lucky. Every once in a great while, a wod comes along with your name on it. This one had mine on it. You’ll beat me again, as usual, tonight.

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