Skipped the post

10 DL (155#)
20 over box jumps (16")
30 hand release push ups
40 WB (10#)
30 hand release push ups
20 over box jumps (16")
10 DL (155#)
13:39

Skipped the one mile post WOD, recovering from some dizziness :(

The Seven

The Seven
7 rounds of
7 HSPU (pike on 20" box)
7 thrusters (55#)
7 KTEs
7 DL (135#)
7 burpees
7 KBS (1 pood)
7 pullups
38:33

First time ever with this WOD and I approached cautiously knowing this will take me forever. HSPUs made me dizzy :(

Mike N programming continues

In 12 minutes:
A. Row 2K for time
B. Shoulder to Overhead (rx, 95#) for reps

Rest 2 minutes

In 6 minutes:
A. Run 800m for time
B. Pullups for reps

2K row: 9:17
SH to OH: 10
800m run: 4:24
Pullups: 22

Paced the cardio a bit. Jerked all the SH to OHs.

Mike N programming week

WOD: 100 power cleans (rx, 75#) with 3 burpees EMOM
15:49

Chained a few in the beginning but it caught up quick. Tried to make sure I get at least 6 cleans per minute. Tough stuff.

FS PR

FS PR: 145#



FS 1RM: 45(10)-75(6)-95(3)-115-135-145
Metcon: 6 rounds of 42 DU / 12 PP / 9 OHS at 55#
16:??

I didn't intend to go for a PR today but as I was lifting, the weight felt good. 135# actually felt easier than I expected. I had done 130# twice back in June and I also cleaned 130# back in October. 145# was a bit sticky and slow but was good that it wasn't too much of a fight that I saw stars after.
I might have gone a little too fast on the metcon as I was a bit light headed towards the end.

Snatch skillz

Snatch: skill work up to 80#. From hang and the ground. Power and squat.
Metcon: 5 rounds of 10 ring rows / 25 squats / 10 SDHP (16kg)
8:55

It is nice that to know that 80# used to be my 1RM snatch and now I use it for skill work. Good technique work at this weight without being too heavy. Depending on the day, could have gone with 75# for skill work too.
Ring rows were as minimal of an angle as I could handle (i.e. arms/shoulders almost beneath the rings). Did have to bend legs on a few sets. Squats and SDHPs were at a steady pace.

Going easy

Jerk: worked up to about 105#
Metcon: 50 pull ups / 75 KBS (12kg, mod) / 150 DU / 75 sit ups / 50 push ups
22:50

I'd say everything went rather well but with lots of breaks (that I'm okay with). I didn't have to resort to singles with the pull ups or push ups until the last 5.

First time snowshoeing!

Learning new activities. Took our new snowshoes out for a spin at Alpental (Summit at Snoqualmie ski resort). It was opening weekend for Summit West but Alpental is still closed. Lots of pow!

Get another one before DOMS kicks in

5 rounds of 12 DL (75#, mod) / 9 hang clean (75#) / 6 burpees / 200m run
15:48

Wanted to get another one before the soreness kicked in. Went lighter again but made it quick.

First WOD in over a week

Press 3RM: 60(3)-67.5(3)-72.5(2)
Metcon:
10-8-6-4-2 SDHP
10-8-6-4-2 PP
30-25-20-15-10 air squats
5:55

Working late last week so only made it in once. Trying to ease back into it.
Too ambitious on the 3RM press. Last PR was from 9/5/12 at 67.5#. Went for more than I should have.
Good to get in a short WOD!