Party of Three

How do you like my sweet new shirt?
@fitnfresh made this for me, make sure to check out her website for more
awesome designs!
You know, I almost broke my own rule,
thinking about cherry picking the WOD. I hate it. You have a full class, the
WOD is posted and everyone bails. I almost did it, but only because I don’t
think I could have physically done another Pull-up. My hands were sore. My Lats
ache. Basically I needed a night off. Well, I didn’t take a night off
(@CADPRO00 didn’t want to be alone) because it’s Thursday and Coach D’s
(@DefconRX)classes are always good. With the small numbers it’s almost like a
1-on-1 session.
40 Jumping Jacks
10 Pass Throughs
10 Sampson Lunges
joined us to make it a class of 3 and we headed to the rig for some Behind the
Neck Snatch Grip Push Press (say that 10 times fast). A 3 minute EMOM @105lbs
lifting 3 times.  I haven’t done a lot of
behind the neck work since my shoulder was injured, but I’m slowly trying to
get the work done.  There were a few reps
that were definitely not comfortable. This was followed up with 2 Front Squats
@155lbs every 30 seconds for 2 minutes. We’re not done yet, 1 Drop Snatch every
90 seconds for 3 minutes @45lbs. I haven’t done Drop Snatches in almost a year.  I had some trouble until I remembered Coach
D’s advice about where to keep my line of vision (up, in case you were
wondering). We finished up the marathon session with 3 Snatch Pulls every 90
seconds for 3 minutes @125lbs.  More good
advice/corrections from Coach D. Thank You!
Tabata This ‘n’ That
(6 Rounds, 20 seconds on, 10 seconds rest)
Wallballs (@20lbs)
Calorie Row
Kettlebell Swings (@50lbs)
Hang Power Cleans (@135lbs)
Burpees over Bar
Well this one was SPICY and AWESOME. You can
get a lot of work done in 20 seconds and 10 seconds is not a lot of time to
rest. On the plus side, you don’t have a lot of time to think, you just work. I
had a goal to get to 125 reps (each rep or calorie counts as 1), but when we
were done I had hit 187! The Row really helped drive my numbers up as I managed
to get to 52 in the 2 minutes of work.  The whole #530Crew (all 3 of us) really worked
hard and everyone was over 160 reps.
Glute Stretch
Hip Stretch
Neck Smash (Supernova)
Lat Smash (Supernova)
Glute Smash (Supernova)
Hip Smash (Supernova)
Quad Smash (Supernova)
Based on the work done this week, tomorrow
will be a rest day instead of the planned Run day. With a Saturday WOD, I’m
going to try and get out for an early Run on Sunday before we head down to the
Food Truck show and the TFC game. The days are counting down, but I’m having a
hard time judging where I am in comparison to last year (Half Marathon wise).
Let’s just hope I can hit that 2h25m target.
See you Saturday,


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