Style matters

Style matters: 

- Push-ups from now on are hands-to-shoulders (elbows in) unless otherwise stated. 
- 2% incline always on a treadmill unless otherwise stated.
- 10 damper on rower unless otherwise stated. 


METCON [24:06]:

1M run, 2K row, 1M run

STRENGTH/GYMNASTICS:

4 sets close grip pull-ups; 4 sets dumb bell bent over rows. 


A champion is one who gets up when he can't. - Jack Dempsey

Fight for 300

The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.

METCON [21:22]: 
For time 3 rounds:
20 Wallball 20#
20 SDHP 70#
20 box jumps 20"
20 push press 70#
20 calories row

STRENGTH:
Back squats 5-5-5-5-5 135-185#

My new favorite metcon that I will have to do every two weeks. It's like Fight Gone Bad, but for time. Sore and weak after 1/2 marathon, but score is beatable and gives me a good goal to achieve.

Bench Work

Yesterday's WOD:  focused on heavy bench press and dips. Easily worked with 185.  If had a partner would have tested the shoulder with more.

Blue and Gray

13.1M in 1:54.  No bueno.  As I think I've got a muscle pull. 

Rest for time

Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.
- John Lubbock

10s

WARMUP: [8:00] 1-mile run @ 2% grade

WOD: [19:40] 10 rounds of:

10 x pushups
10 x situps
10 x pullups

STRENGTH [4:00]:
36 each arm - 50# single arm bent over rows

Today was painful.  You have no idea how much 500 flutter-kicks make your quads sore.  This WOD was designed to take the next day off. 



“Pain is temporary. Quitting lasts forever.”
― Lance Armstrong, Every Second Counts

Sub 20

METCON: [19:48] 

3 rounds: Row 500m, 21 burpees, Run 400m.

To break 20:00 it takes quite a bit of speed in the burpees and transitions.  I never tightened my feet in the rower and I did burpees next to the rower.  For the burpees I did what you may already know.  Go at it fast and hard before your lungs realize what your legs are doing. 

POWER/GYMNASTICS: [~10:00]

500 two-count flutter kicks.  This was way harder than I thought it'd be.  100 per round. About one minute or less per 100.  By 250 it was becoming painful. 



You are the only person on earth who can use your ability.  - Zig Ziglar