Welcome to Part II of the bet posts. I do have to say that
@JessGrigg did pay up because her Packers failed her and she did it with, well
not a smile, but she did do it. I do have to say that she looks fantastic now
that she has converted to the winning side. She might even have worn 49er
jerseys more in the last season plus a week than she wore her Packers jersey
(we will need verification on that, but if my math is right it’s 3x 49er
jerseys at work and a 0 for Packers ones). Now to be fair I will stop chirping
now and we will now be able to enjoy the rest of the NFL season, mostly because
our teams aren’t scheduled to play again.
Warm-up ‘A’
400m Run
2 Rounds of
5 Push-ups
10 Squats
15 Ring Rows
Even with yesterday’s recovery spin, my legs were still
grumbling about Saturday’s run. I’m still basking in the glow of the 10KM run,
but the crispiness is high. Today’s WOD was going to be something a bit
different with a strength component, followed by the WOD and then another strength
portion. Team Orange (@girmantitov and I) were working together and it was a
Front Squat (with a pause) into a Push Jerk, every 90 seconds for 6 minutes
(@105lbs). We followed that up with 5 Toe Split Jerks every 90 seconds for 6
minutes (@95lbs). It was some heavy
lifting, thanks @girmantitov for keeping me lifting (even though it felt like
we were always lifting for those 12 minutes).
WOD
1 minute ME Muscle-up Progressions
3 minute AMRAP of
9 Shoulder to Overhead (@105lbs)
12 Knees to Elbows
1 minute ME Muscle-up Progressions
3 minute AMRAP of
9 Ground to Shoulder (@105lbs)
12 Knees to Elbows
6 minutes to find a 3RM Split Jerk
For some reason my hands were
shredded and the Muscle-up progressions did not feel awesome, but I managed to
get 150lbs into a 3RM Split Jerk. It’s not a PR for me, but the total was the
most overhead in forever. I think I could have gone heavier, but I didn’t want
to do anything silly. Half Training is going to start to ramp up and with the
WLC on, I am trying to find my groove right now.
Cash-out
3x 10 Pike Lifts
3x 10 Split Lifts
Ugly. That’s what that Cash-out
was, straight up ugly. I am not flexible and it took a bit of flex to make
those movements look good. We got to the box tonight and we found a little
bonus item on the board, 5pts in the WLC in exchange for a 5,000m Row. Row? Did
you say row? Yes Please! So in lieu of tonight’s BWOD, I decided to get the
5,000 out of the way and make up for the 0 that I got for nutrition on
Saturday. I even managed to ‘sprint’ the last 250m and finished in 19m33s. It
was a struggle though as my hamstrings started to tighten up with about 1,500m
to go. Ugly Plus.
Now I seem to have lost the word
of the day, but I think it’s time to get back on it… Today’s word is Pull.
Beez
PS… @JessGrigg, last one…
