KB Snatching

Today's workout consisted of:
Warm Up
500M of Rowing technique
Snatch technique work (I can't wait to start loading this)

WOD
21 KB Snatches (R and then L)
42 Pushups
15 KB Snatches (R and then L)
30 Pushups
9 KB Snatches (R and then L)
18 Pushups

Time: 11:09

That is it for today. Tomorrow is a double day.
Arms were still giggly while I was riding my bike to work after the workout.

Run

Today's Workout is an Endurance Tempo run.

Run 5 miles

Time: 41:13
Pace: 8:13 per mile
If this were a race I could have run faster. Felt like I was working though. In other words a true tempo should have been a little faster.

ME Makeup Day and Grip Report

Warmed up with:
750 m row with
5 strokes at 22 spm (strokes per minute)
5 strokes at 24
increase by 2 spm up to 34 spm and back down

Great way to learn how to push with the legs hard and recover. Next time same thing but maintain wattage output per stroke.

10 Overhead Squats with Broom Stick.

WOD
10 Ring Dips - 1 at a time except one set I tried 2

Deadlift - 3-5-3-1-1-3
Loads 135-135-165-185-190-195(new 3 rep PR)

I can't wait to see what my max is soon. :)

So, after that I was going to do 10 - 100m sprints but I spent everything on the Deadlift so I will do my endurance training tomorrow instead.

---

This weekend Robby and I joined Joe and Elissa to take a trip to Lynnwood for a grip competition that he put together. Elissa and I helped judge and record scores. In the end Robert from CA and in the blue pants was 1st, Robby was 2nd, Dan in the red shirt was 3rd, Joe with the phone book he ripped in half was 4th, Jesse with the white hat was 5th, and Travis in the gray shirt was 6th.

The competition consisted of 5 events. Thanks to YouTube I found an example of each event.

Grippers - Fast forward through the beginning to see it in action.


Pinch Grip Dead Lift


Rolling Thunder


Nail Bending


Medley

Unexpected Rest Day

The workout did not happen today. We rode down to Lynnwood to Local's Gym with a friend to participate in a grip contest. So, Robby got a really good grip workout in and I got to be a judge for the event. So, anyway I have to get back on track Monday with my strength training.

Tabata Mash-up

Warm up was Squat Clean from the ground.
3-3-3-3-3
45-65-85-95-105

WOD
20 seconds of work followed by 10 seconds of rest
Pullups and Burpees
Alternating between the 2 for 8 rounds of each/8 minutes
Total number of reps is your score.

Great workout with a few stares from people at the gym. The pull up bar was perfect for me.

My score was
7/6, 6/6, 4 (hand slipped)/6, 6/5, 6/5, 5/5, 5/5, 6/5 = 88

Now that look at my score I am proud that I stayed pretty much even during all my set. :)

Day of Active Recovery

Today's workout for time.

1. Ride bike to work slowly.
2. Eat Lunch
3. Rearrange Workroom Paper products.
4. Ride bike home from work.
5. Walk to the store for whole milk and eggs.
6. Fall asleep watching "Monk"
7. Eat Salmon, broccoli, and a nectarine.
8. Walk Samson around the neighborhood.
9. Stop in the Rose Garden and smell the roses.
10. Play Super Mario Brothers on the Nintendo DS.
11. Drink a little bit of the milk.
12. Feed Samson.
13. Post WOD.
14. Go to Bed.

Umm.. I woke up at 6:10 and it is now 9:37. 15 hours and 27 minutes.

I love a Jerk!

AM

Endurance workout:

Jogging warm up to Cornwall Park.
8 rounds of 1:20 hard and 0:40 walk/jog
Jog the rest of the way to the house

20 minute total for workout

PM

5 rounds of
10 - 80lbs Push Jerk (no splitting)
10 - 24kg Kettlebell Swings (American Style - over head)

Time: 7:57

My arms are still shaking as I type this.