500m row
400m run
15x passthrough
15x goodmorning
3 rounds of Cindy

4 round for time
400m run
10x tgu @ 25#
20x split jump
10x knees to elbows

15:49


RH here, filling in the anecdotal duties. this was an amazing one to watch and coach MK through. there was no stop through all 4 rounds. most of these movements aren't here specialty, as she will admit, but she sank her teeth into this one and didn't let go until the bitter end. the level of work capacity, and her willingness to push her physical and mental barriers was inspiring.

Deadlift
225-245-265-280pr

3rft
10x deadlift @205
25x box jump @28"
10:21

5 rounds

5x press 85#

3 hspu

3 mins between rounds

Easy strength day. Side tracked again. Sometimes its for good reason sometimes not! I hear deads are happening tomorrow. Really hoping not to see a jones crawl on that whiteboard.

vid from yesterday:

5 rounds

5 front squats 135#

3 box jumps @ 36 inches

3 min rest between rounds

then:

FGB task priority... kind of

3 rnds

20x wallball 14#, men's target

20x power clean 65#

20x push press 65#

20x box jump 21 in

20 cal row

24:something awful

then: turned out muscle up practice. I finally got some.

Took an unexpected rest day yesterday because I'm vain and I wanted my hair "redder." I'm a little distracted right now and finding it a little bit hard to get really motivated before I actually start the WOD. Once I am in it I'm doing OK but I could throw more intensity in. Maybe after next week I will be able to pull in some focus.

am:

Snatch practice. Heaving snatch balance 5x3 85/105

then:

15 cycles

30 seconds row, 30 seconds rest

each work cycle must row at least one meter more than the last

Kept the av. meters around 140

pm:

4k run 18:29

Got the detox sweats on my run today! Felt like I had cement blocks tied to my feet. Sucky. Hamstrings STILL feeling "Stephen". Whole 30 challenge underway at the box. Snatch balances were average. I'm just going to try and be patient and keep working them until I get what I need. Here is a vid of a slightly crappy attempt but it's funny.

A great link for my CFD girls and guys too. Good info.

http://paleochix.com/

Rainbows and clouds

18 front squat 95#

15 ring dips

12 split jerk 95#

9 overhead lunges 95#

6 rope climbs

9 HSPU (band assisted)

12 deck squat

15 med ball clean 20#

18 cal row

"Stephen"

30-25-20-15-10-5

GHD sit ups

GHD back extentions

knees to elbows

stiff legged deadlifts 95#

21: something

This thing was craziness. Motion sickness and a shit ton of blood pooling in your face behind your eyes. Not a good time. Definite intensity today! I like it.