Warm-Up

Run 1/4 mile OR Row 500 OR Airdyne 2:00
10 Wallballs (14/20#)
20 Mountain Climbers
Running Drills

WOD

“Running Fran”

AFAP:

Run 400 meters
21 Thruster (65/95#)
21 Pull-ups
Run 300 meters
15 Thrusters
15 Pull-ups
Run 200 meters
9 Thrusters
9 Pull-ups

Cool-Down

Foam Roll everything!
Then Band Stretches

Endurance WOD

Tuesday (August 21st) workout was:

A) Power Clean – Build to a heavy single in 10mins after warmup

B) 5 rounds for time
10 Power Cleans
Run 200m

My knee had been bothering me when I went down into a squat to pick up the bar (it started on Sunday in open gym).  So I did this modified.  We put the weights on a low rack position so I wouldn’t have to go into that squat position and I did hang cleans from there.  I ended up building up to (A) 105# hang clean and doing (B) 75# hang clean for a total time of 10:45.  

I like the workouts that have the 200m run.  400m for these types of workouts just seem like too much and overwhelming.  Craic started a running club that starts this Wednesday. I’m going to join and see if I can start to like running … or at least tolerate it better.

When I was on vacation, I still had the compulsion to look at the WODs and holy mother of God, I saw this one and nearly crapped my pants for those that had to do it. Running mother-effing Fran.  HOLY SHIT.  I’m not going to lie, I was happy to be on vacation and not working out the next day when I read that.  

Results: 19:58

Had to sub rowing instead of running to rest my foot. Did 1000m-500m-250m. I took a lot of breaks on the thrusters and felt slow on the row. I’m feeling a bit weak lately…maybe it was a week of chocolate that slowed me down…

20:41 Rx

Results:  11:35

Totally woulda been faster if it wasn’t raining out.  God, we’re so hard core.  Actually, I was all stoked that a thunder storm came rolling in 10 minutes before class started….too bad it went rolling out just as fast and we ended up running in big puddles and shit.

This seemed easier than Fran.  Probably because it was 15-12-9, rather than 21-15-9.  I went up to 45 pounds for the thrusters and probably could have done more, but I increased 10 pounds since last week so that was cool.

Also did all the pull-ups with the red band, and they weren’t bad.  My kip is getting a little better.  Speaking of kips, holy shit! After I finished (and collapsed on the floor for a minute), I turned around to cheer Amy on.  Effin A – that girl doesn’t kip at all!  She was doing straight pulls and totally dying.  It hurt to watch.  Actually it was funny as shit.  Oh, and I had a little mishap with the band during my 1st round of pull-ups.  My sneakers were all wet from being hardcore and running in the rain, so the band slid off my shoe and slingshot my nay.   I screamed and Adam stared at me in shock for a minute before coming over to help me untangle myself.   All the more incentive to get off those damn bands.