2014-06-17 WOD

Tough one today! First time Rx'ing it

WARM
std warmup
CJ drills
20 wallball passes 20#
20 oh wallball passes 20#
CJ warmup reps (135, 155, few of each)

MAIN

A. "Iron Mike". For time:
{
1 mile run
30 CJ @ 155#
2000m row
}
time: 27:50

Bunch of people beat me, but I was happy with it. First time Rx'ing this and I stuck to my plan which was 7-8 min run + 10 min for the CJs + 8-9 min row. I fell behind that a little bit, but wasn't too far off.

I added:

B. 2x10 GHD situps

C. MU attempts
3 all failed

D. BarMU attempts
2 failed, 1 successful

E. HS Holds
3, each only 15-20 seconds, but practiced balancing off the wall for 2 of them, and for 1 I tried shifting weight to only one arm (got to ~90/10)

2013-05-11 WOD

Good day at the gym today. 2 PRs!

A. Work to a heavy CJ in 20 min

I got to 175#. 10# PR, plus it's a body-weight PR which was a 2013 goal, and I'd failed at several times over the past 2 months.

B. The WOD was "Iron Mike", which is 1 mile run, 30 CJ @ 155# and 2k row. I had to scale the weight, and I had to drop the 2k row to get back in time to take my kids to swim class. However, scaling it to 135# makes it "Grace":

1 mile run (~7:30)

"Grace"
30 CJ @ 135 for time
Time: 7:32 (previous: 9:58) +1:26!

[Update: In the afternoon, I went out to do a 5k trail run to train for Tough Mudder next month. Had a 5k route planned but a couple wrong turns and I ended up doing 7k

7.38km; 40:51. avg pace of 5:32 min/km - though the first 3 k were much slower than this (uphill, and the last 4k much faster]