3 Rounds for time:
15 Deadlift, 185/135 lbs
15 Dumbell Push Press, 45/25 lbs
25 Double Unders
13:XX scaled @ 135 DL, 30 PP
Totally should have upped the weight on the DLs – pretty much blew through them with minimal breaks. Kind of crazy how I used to not even be able to do 5 @ 135, now I can crank out 15 unbroken. Time to step it up on everything - go Rx or go home, right?
3 Rounds:
50 Walking Lunges
30 Wall Ball Shots, 20/16 lbs
Row Run 400 m
16:35 as Rx’d for the runners
Ate a lot of fat today and had plenty of energy for wall balls and 400m sprints. Second metcon where I’ve finished first in my heat/round – so that feels good. No time for warmdown or skill work, as the CAPS game 7 is about to start… LET’S GO CAPS!
400m Run, 21 OHS, (95m/65w), 21 BoxJump
400m Run, 15 OHS, 15 BoxJump
400m Run, 9 OHS, 9 BoxJumps
15:41 scaled @ 65 lbs / 24 in box
Post-WOD
5 rounds of
10 GHD’s
10 pull-ups
10 push-ups
10 ring dips
Post-post-WOD
x2 BBQ’s
x12 beers
x100 games of horseshoes / bocce / pong
For time:
30 Pull-ups
30 KB Swings, 1.5/1 pood
30 Box jumps
30 Push-press, 95/65lbs
30 Burpees
30 Slam balls
30 Sumo deadlift high pull (2/1.5 pood)
30 Wallball
Run 400m
24:00 something – scaled push press @ 75 lbs
Post-WOD
50 situps
50 pullups
50 pushups
~30 dips (no energy left)
4 hours of sleep due to excessive drinking last night KILLED me during the WOD. Dehydrated, both calves cramped BAD during the 400m run. Cramped up again during the walk home in the middle of a crosswalk and fell to the ground. To make up for this disaster I’ll do the friday and saturday WOD with additional sprint training.
With a running clock complete 8 rounds of 20 seconds of work followed by 10 seconds of rest before moving to the next exercise. Athletes can start on any exercise.
Row (cal)
Sit-ups
Kettlebell Swings (53/35lbs)
Push-ups
270 as Rx’d
Post WOD:
20 GHDs
20 ring dips
20 double unders
BW down to 143 – probably just fluctuating but I’m seriously thinking about GOMAD – (gallon of milk a day). Can’t start over the next 2 weeks due to traveling, but I do want to do an experiment sooner than later. Gotta research and keep eating well in the meantime.
As many mexican meals as possible, in one week from:
El Burto’s
Roberto’s
Maui Taco
Rubio’s Mexican Grill
Del Taco
My score – lost count after 10+. Would have been MUCH higher if not for the awful food poisoning I got from bad sushi on the beach – purged me like none other. BW still at 145. So good to be back on strict zone/paleo.
Not even close, but so good. I got a frozen chocolate dipped banana. Not nearly as good as Josh’s frozen chocolate dipped cheesecake with nuts.
I’m off to San Diego for a week and thought I’d put my zone/paleo skills to the test. First stop Detroit for breakfast:
Western omelet w/ sausage. No cheese or toast
