Fitness-12/3 thru 12/6

A quick update of the training I've done since Thursday, 12/3, which was a rest day.

Friday 12/4

Perform as many rounds as possible, distance on the rower, of each couplet in 5 minutes, taking two minutes rest between efforts:

-9 x thrusters, 115#
-9 x pullups

score=4 rounds+9 thrusters+3 pull-ups

-Max rep ring dips
-20 x double unders

score=5 rounds + 15 double unders, 17 total ring dips(these need serious work)

-row max distance

score=1450m

This was a difficult wod, I went for it on the first 5 minute round of thrusters and pull-ups and was toast the rest of the wod, having a hard time recoverig during the two minute rests. And I was straight gassed when I got to the rower but still went after it hard. Definitely was down for a while after this one.

Saturday 12/5

Went after the Lumberjack 20 afap. I went in a bit different order than the wod calls for and went a little heavier on the cleans because we had a big crew in the gym and had to switch it up.

-20 x kb swings, 32kg
-run 400m
-20 x deadlift, 275#
-run 400m
-20 x ohd squat, 115#
-run 400m
-20 x burpees
-run 400m
-20 x pullups, chest to bar
-run 400m
-20 x box jumps, 24"
-run 400m
-20 x db squat clean, 50#
-run 400m

time=26:07

I was mowing this one down until I got to box jumps, fired out 4 of them in as many seconds and then just about puked, my stomach and heart felt like they were in my throat. It was as gnarly a wall as I've ever hit. Was happy I was able to grind through the rest, a good fortitude builder.

Sunday 12/6

Went after a run around Lake Padden afap. The loop around the lake is 2.6 miles with intermittent hills of varying length and grade.

time=19:55

Was pretty stoked with this effort. I'd not run this one for time in a couple months and my previous best was 22:00 flat. A solid improvement here. It was cold.