Northwest Regional Event 4

For time:
Row 30 calories (30 burpees)
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories (20 burpees)
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories (10burpees)
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

Time - 21:51

I feel better about my time than yesterday, but I most always can think of things I could have done to make it a little better.  In my second round of thrusters I broke it up 5,5,5,5 and that was too easy I should have done 7,7,6 and saved ten or so seconds.  Also, I would stand at the bottom of that rope and yell to myself "Get up the rope! Get up the rope!  Get up the rope!" and by the time I climbed it it was much easier than I thought it would be and I would think I should have climbed it sooner.  I pushed harder today and I did get that puking feeling so I know I am getting close to my limit but I can still look back and find places where I can do just a little more.

South Central Regional Event 4

For time:

10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Time-10:00

I did not go into this with a goal and I should have.  As I was running the 550 I saw I was close to double digits on time and sped up.  I ended up sprinting the last 200-150 to get under 10 and missed it by 55 hundredths of a second.  I am mad at myself on this one.  I keep hearing what I have preached to so many distance kids over the years.  "If you can all out sprint the last 200 plus meters you could have ran faster before you got in that spot."  Looking back I could have done better.  I hate that feeling.  However, I did PR on doing four muscle-ups in a row.  I got through them pretty fast.  But wore out my arms so I had to take two pauses on the handstand push-ups.  I am most upset with the squat cleans.  I did not attack them like I could have because they were in my head as the hardest part of the workout, which they were, and I paced myself on them too much.  I won't make that mistake twice.

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of: 135 pound Overhead squat
Chest to bar pull-ups

Time- 5:50

All my Overhead squats were unbroken.  I had the weight racked on in the same station I did my pull-ups on.    My second set was the hardest.  I dropped the weight as I went to rack it after my 15th rep.  Ron helped my rack it but I still lost a little time there.  However, I lost the most time by being menially soft on the first set of Chest to bar pull-ups I broke it down 10-6-5 and I have know idea why.  I should have done 12-9.  I know I can do it.  I think I was just not mentally prepared for the difference between going to my chin and bring the bar to the spot under my nipples.  This is where I will improve the next time I do it.

"Randy"

75 pound Power snatch, 75 reps for time.

Time - 4:53

Did it on 7-6-09 with a time of 5:44 so I PRed by 51 seconds.

Most of my snatches were muscle snatches but that is how they were last time also, so no change.  I did the first 25 unbroken, took a 15-20 second pause and then went for 5 slow 5 fast for the next 35 reps.  I think I had two short pauses in those 35 reps.  Ron was telling me where I was on time and I blasted through the last 15 to get under five minutes.  If he has not read of time, I would have probably been over 5 minutes because my plan was to blast the last 10.  Thanks man.  To improve I think I need to to the first 30 unbroken and only one pause, instead of two in the 5 slow 5 fast phase and blast out the last 15.  All in all, feeling good, big PR on a day I ran in the morning.

4 800

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

1:15, 1:20 = 2:35
1:20, 1:24 = 2:44
1:22, 1:27 = 2:49
1:22, 1:24 = 2:46

I did this back in Aug. of 09 and my times were:
2:39
2:46
2:52
2:51

So I PRed on each one (4sec PR, 2sec. PR, 3sec. PR, 5sec PR) and took a total of 14 seconds of the workout and I don't think I had more rest time.  I would run an 800 walk a lap, take a drink and do it again.  I have to admit when I ran the first one I had the other three in the back of my head.  I would like to run one by itself just to see how fast I can do it.  Of course I remember saying that back in Aug. the last time I did this WOD and I still have not ran an 800 by itself.  I am pleased with my result because I thought I was in pretty good shape back in August and then I lost my workout time for a while and I have felt like I am trying to get back to the shape I was in.  Now I think I probably am. 

Shoulder Press

5-5-5-5-5

95
105
115
125
125

Just did not get pumped up for this one.  Not much weight but did them all with no bounce.

"The Seven"

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time 37:49 as prescribed

Wow, two real hard ones in a row.  HSPU were cake, I need more gas for thrusters on the last three rounds I went 4+3, I was also pretty slow on the deadlift, I just tried to keep a rhythm on the rest.