Weekly wrap-up

The start of the BBNC and me vacationing to Rochester messed up my blogging this week.

BUT here we go.

Tuesday -
100 Push Ups - 5:36 Hand Release.. This is so effing challenging, I hate it.
Power Cleans - 3 minutes of 205, 9 minutes of 225.. very hard, but very fun WOD.. I would do this for 60 minutes.

Wednesday -
Forced a rest day because I knew this weekend I was going to thrash myself.. which I did.

Thursday -
Did one of the SunBurn LungBurn WODs for August's competition today as a check-in at CWCF. Loved it. Hated it. Good WOD.. Won't share here to spoil it. But I think it took me somewhere in the 7-8 minute range.

Came back to FCF and did the handstand and ring support holds.. Yuck. Ring Holds I maxed out around 40 seconds each time. Handstands right around a minute or 1:20 was my collapse time.. Need stronger shoulders ASAP.

Friday
WOOOO Rochester.

Went to work out with my cousin who is very into lifting and we were able to visit RITs awesome facility.


I did out workout plus some goodies.
Overhead Squat 3, 3, 2, 2, 1, 1
I warmed up a good bit, did some mobility work with a rumble roller, and got after these. Got some funny looks from the gym-goers.
I did 135x3, 155x3, 165x2, 175x2, 185x1 (tried to do 2 and messed up, I gor greedy). Then did 190x1 with success. I was super jacked up about this. Never done a OHS over my own bodyweight before. This is a huge milestone and a huge PR for me. Very very happy.

Air Force WOD
6:40 Rx'd
This is the worst thing ever. Yuck.
The OHS killed me on these in terms of wind with the burpees. My front squats were just a test of sheer will by the end. Thrusters were unbroken. SDHPs I did like 16 & 4 (with burpees in between). Push Press I think I did 10-7-3, and the OHS I think I did 10-7-3.. Front Squats I think I did 13 & 7 to finish. The burpees were mostly a mental "fuck you" each time.

We then did a bunch of burnout stuff outside, max effort sprints.
First one was
3x
2 Tire Flips, 20 meter prowler push
rest 1:1 between each
then
4x
2 Tire flips In-&-Out Jumps, 40 meter farmers walk, 120 each hand.
rest 1:1

The one last max distance prowler push with 200 lbs on the sled. I got about 35 meters, maybe 40.. ROUGH.. My legs were totally shot.


Saturday
Partner WOD at CF Rochester. Thank you to my cousin's wife Katrina for bringing me.
This sucked ass. Each partner had to do an entire workout and then tag in the next person.
It was a 30 minute suckfest
21-15-9
OHS 95# (you can imagine how happy I was that OHS came up after yesterday)
Toes Through Rings
then
21-15-9
SDLHP 95
Push Ups
then
21-15-9
Burpees
Box Jumps 24"


Sweaty disgusting mess of horribleness. My hands hurt.

I need a rest day on Sunday like nobody can believe.