I've learned that I am def not a fast runner today, my goal after vacation is to work on conditiOning my body for running fast!
I had people running past me today and it killed me, maybe my legs were heavy from many deadlifts yesterday and the heat feeling like 110 out but I need to try harder, and work harder at it.

WOD

" lupie lynne"
5 rounds

Max bench press
Max pull ups
Sprint all out max effort 400m
1 min rest btw rounds


I did 80 for bench could only get 2 pull ups each round
My shoulders have been so overworked lately and doing push ups with hands by side like a dip position has been hard on them but not in a bad way it's actually more comfortable for my shoulders. RECOVERY is sooo important for me right now I have tO eat asap after working out, I haven't been sore since being consistent an eating at the right times, interesting to see the progress, this week we are warming up allot on the rinds with muscle ups progressions and it's my weakness, so well see how that goes!

ATTEMPTED WOD

5 rounds for tme

500m row
25 DL (body weight)
25 push ups

So most normal people dont weight as much as i do and stubborn me was not going to scale down (if i was at cf solafide they would make me scale down ) so i did 165 which was closest to my weight ( 162lbs)

Could only do 4 rounds, my hands were killing and with the 110 degree heat index i could barely hang on to the bar it was so hot and sweaty.

I dont think i could have finished, and baby was crying so had to stop, to me 40 min and Im sure the WOD should have been under 30min .

1 min intervals, 3 rounds, 4 stations

row, v ups, shoulder mobility, foam roller/running stick

15m Skill work:

Dbl Unders

DL Progression and Execution

WOD:

1 to 10 to 1

DL (185/135)

Box Jumps (24/20)

Dbl Unders


so 1 dl 1 box jump 1 DU and so on and when you reach 10 you go 9 8 7 6.........1


this was awful i did it in 19:? i have my time somewhere! oh and i was told to do 115 and i did and the dl where easy just the cardio from the box jumps killed me, im really tryign to push threw my WOD and not break so much ive been trying to master my weaknesses so on box jumps i jump up and jump right back off trying to get that bounce, allot faster but cardio kills me on it, but im excited to see my pregression, AND TODAY WAS MY FIRST WOD WITH REAL DOUBLE UNDERS thats what took me longer did one at a time!

Warm up

5 handstand hold
Handstand pushups as many ( skill work)
Throwdowns with partner alternating every min
Stretches


WOD
15 m amrap

3 chest to bar pull ups
6 wall balls. 20/16lbs
9 cleans 105/75lbs

Did 8 rounds and 3 pu

MONDAY

some interval work on the stair machine 30 min

TODAY

warm up

5 hill sprints

5 kart wheels

15 push ups

10 ring dips

20 throwdowns

15 pass threw

about 5-10 min stretching

WOD

Hero WOD: “HANSEN”
Must finish WOD within 30 mins to avoid DNF.
5 Rounds for Time:
30 KB (2pood/1.5pood)
30 Burpees
30 GHd

we all did ab mat only one Ghd, done in 28:?

THIS WAS AWEFUL, especially cause i hate burpees thats 150 burpees ugh!

Y

went to the Y this morning cause i needed the break from the kiddos and needed my morning booster, was gonna sprint but im having hard time thinking what to do in there other tan sprint so i did the stair machine ( the one that keeps moving ) for 40min, im actually suprise how much it smoked my legs especially alternating doing it sideways every min then forward then on a faster speed like running up the stairs.

Might do a little workout in my garage tonight.

2 WODS

WARM UP

30 Dbl Unders

10 Strict Pullups

15 Pass Thrus

15 Snatch Balance PVC

500m Row

WOD: “ANGIE”

100 Pullups

100 Pushups

100 Situps

100 Squats

400m Run

EVENING WOD ( WITH JEN TREY AND RYAN)

( OF COURSE THIS WAS TREYS IDEA)

1000M ROW THEN

3 RFT

7 FRONT SQUAT THEN JERKS (I DID 75 RX WAS 95LBS)

7 BURPEES

TIME WAS 10:33

SMOKED TODAY BIG TIME! OH THE FIRST WOD WAS A TEAM WOD SO I DIDNT DO ANGIE ALONE AND AS MUCH AS IT SUCKS I WOULD HAVE PREFERED TO DO IT ALONE. EVENING WOD WAS A GOOD SHORT SUCKER OF A WOD! NICE CHOICE TREY!!