Running half "Angie" with vest

Run 400m
50 Pull-ups with vest
50 Push-ups with vest
Run 400m
50 Sit-ups with vest
50 Squats with vest
Run 400m
18:12 with the following for my 400M times 1:28, 1:40, 1:48

The pullups and pushups are what took the longest. The 20# vest sure does make a difference.

My low back, glutes and hams are still screaming from the Deads on Tuesday. Those strength protocols are tough. Josh stick with it. It is tough but I have seen good results from it. Delayed Gratification, something I need to work on as well. There is a video of Coach Burgener talking about the Olympic lifts. He says (something along these lines) that most people think they need to lift heavy because they see the prescribed weight on WODs or see others lifting heavier. He says people need to take their time and develop the technique of the lift and the strength will follow. This is something that I have started to realize since starting the CFSB. For my build I think I am pretty strong (not Speal strong) but strong and I know it will take some time to build that up to where I can handle the Rxd weight and start dropping my times. I need to focus on WODs that entail my weakness and hit those hard. Perfect example is "Diane" I need to work on heavier deads throughout time rather than just for strength and I can also improve on my HSPU ability. I have been at for a little over 6months and am dumbfounded at the improvements I have made in that short time. I know I will only get more physically fit and stronger the more I work at it.