Blood Flow

Deadlift 5/3/1
170x5
195x5
225x10
I was pumped that I got 10reps at 225, still along way to go for "Diane" but I will get there, just wait and see.

I was in a rush this morning and did not have time to do a WOD and was unsure  what I wanted to do. My legs are still sore from the Thrusters I did on Monday. So I came home and ate the kids were in bed and wife shopping so I decided to do "J.T." my fastest time was when I needed assistance with HSPU and it was 12 something. Today my time was 10:07. Again I was pumped (literally, my upper body was full of blood) I wanted sub 10min but the pushups at the end were too hard to string more than 2 together. All in all a great day.

Almost There :(

This morning I coached Tommy through Skin the Cat and how to control his body inverted on the rings with some lever work of my own. I am able to do a front lever with my knees tucked, however, not strong enough at full extension. After returning home from work I did JT in 15:07. Not a PR but still a great workout. I played around with the levers some more and coached another buddy of mine (Dave) through the same thing Tommy went through in the morning. I then decided to attempt my goal of BW OHSx6.



I was so close to the six, what hurt me is I ended up onthe balls of my feet on the 6th rep which threw my weight to far forward. I am 1/3 of the way to the benchmark of 15. Tomorrow Tommy and I are going to do the Lumberjack 20!!

Good Changes

Friday 07/31/2009

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

I just looked at my watched and noticed I had erased all of my 400m times, SUCK!! Oh well, I do know all of my 400m were below 2min and I did a total of 88 C2B pullups. All in 7rnds. My last "Nicole" was 6rnds with 64 C2B pulls. I am excited about this. I was dying towards my last few rnds, I tried my best to keep my under 2min pace and did and I also did not fall below 12pulls per rnd.

Today

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time 13:03 as Rx, last time I needed assistance with HSPU and used my feet on the bar to assist me. This time it was all me. In the middle of the 15s and in the 9s my HSPU were dropped to 1rep at a time, my previous time was 12:03. Another exciting day with great improvements, next goal for J.T sub 10min.

I still SUCK!

Monday
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

30:58 I told myself 2rounds with 155, HA! I did one round with 145, #2 with 135 and the last three with 115. My strength is not yet there, however, I can feel it coming along with my form. I am pleased that I did one round with 145 and with the 115 I could feel my form improve. Now I need to find a way to carry all of that over the next time Hang Squat Cleans come around.

Today
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

12:03 I will tell you what looks are deceiving. The round of 21 was good 10 and 11 for hand stand pushups, however, the taxing your arms take from the ring and regular pushups are unbelievable. I needed to use assistance with my legs for the next two rounds if I wanted to post a decent time. I used them as little as possible and my arms were banging!

Tomorrow rest day and mental psych for Thursday which will be "Murph" my last Murph time was around 51min. A big goal for Thursday 33min or less!!!