Boring update.

This is a very boring update. Honestly, the only reason I'm writing this is to keep track for myself. Move along. Nothing to see here.

WOD: "Cindy"
AMRAP in 20 minutes of
5 pull ups
10 push ups
15 squats
13 rounds (I did the first 6 rounds in 6 minutes. And then everything went sideways. Ehhh. Fuck it.)

Then

5 rounds of
10 back extensions
10 GHD sit ups

What are the chances?

As we all know, the url of this epic tome is:
http://upperlevelgumby.blogspot.com/
So, say you accidentally transpose the 's' and the 'p' -- what could possibly go wrong?. Well, you'll find yourself here:
http://upperlevelgumby.blogpsot.com/

A bible study site that uses "upper level gumby" in its url? WTF?! Hey, I'm all for bible study, and I obviously endorse the concept of the upper level gumby, but mixing the two . . . I don't know. It's kind of like eating a can of tuna with a layer of strawberry jam on top.

Wait, I actually do that. Never mind...

Boring "training" update:
Tuesday's WOD:
It was supposed to be a long run, but by the time I got to the top of Memory Grove, I realized that I'd left my tiger* in the truck. So I did another three laps up Memory Grove -- walk/jog back to the start -- as hard as I could muster without exploding. My legs hurt, so I think it worked.

Wednesday:
Legs and back were smoked. Slept in, ate lots, played with power tools in the back yard.

Today's WOD:
21 wall ball
21 deadlifts @ 175lbs
800m run
15 wall ball
15 deadlifts @ 175lbs
800m run
9 wall ball
9 deadlifts @ 175lbs
800m run
23:15
Then
Muscle ups: 1, 1, 1 PR
3 rounds of (10 pullups, 5 ring dips)

Weak and slow, but less so...

Noon WOD: "Heavy" Overhead Squats

It was supposed to be 5 sets of 3, but everything went pear shaped in a hurry.

135x3/135x2/135M/135M/125x1/120x3/115x3

Not great -- I hadn't lifted over head in a while, and it showed -- but still waaaaay better than it used to be.

Evening Run: From Downtown to the top of the hill above the Bobsled four-way, down Terrace Hills, and back to Downtown. The views along the trail did not suck.

Life is just too good...

when you can run to views like these.

I gave up the ghost at the end and walked the last mile back to my office. It's better than last time, and I've still got a long way to go to survive the 18 miles of the Steeplechase.
8.5-ish miles, 1 hour 50 minutes

Hole in the repertoire.

Ring dips are a weakness for me, so it was good that we did a lot of them today.

WOD:
10 rounds of:
10 pullups
10 ring dips
18:42 (The time is a hoax. I used my legs to help on most of the ring dips.)

Then
Deadlifts (135x10, 185x10, 205x5, 205x5, 225x3)
GHD Sit ups (5 sets of 10)

Last night, I ran the beginning of the Steeplechase course -- up Memory Grove, on to the Shoreline, and up to the top of I-Street. It was a gut check. I was able to keep moving (good), and I was able to keep a brisk pace while running most of the way back down (also good). Then my legs gave up the ghost (not so good). Little by little...

Get under it.

Weight day. These are typically frustrating, but in a good way. In a "JUST F*CKING PICK IT UP" kind of way. Today was no different.

WOD: Heavy cleans.
135x2, 155x2, 165x2, 165x2, 175x1, 175M, 170x1
Then
5 sets of (10 knees to elbows + 10 back extensions)

I left tired, and it felt good.

Sprinting is still hard.

I stayed up past my bedtime last night to watch the season premier of Rescue Me, so no 6:00 a.m. session with The Scientist today. I headed to the gym at noon, where I realized that running a 400 is still really hard.

WOD: 3 rounds of the following for time:
400 meter run
15 dead lifts @ 170lbs
21 box jumps @ 30"
16:45

Despite all my bitching and moaning, my work capacity is steadily improving, and my feet are slowly getting stronger. So far, so good.

Winning ugly.

Headed to the gym over lunch. I got it done, rx'd, but just barely. What a junk show...

WOD: Heavy Fran
15-9-6 reps for time of:
Thrusters @ 135lbs
Weighted pull-ups @ 35lbs
17:50 (messy)

Holding steady.

Strength day. No new PR, but I didn't lose any ground either. I'll take it.

WOD:
Front squats.
3 x 135, 3 x 155, 3 x 175, 1 x 185 (gumby), 3 x 185, 3 x 180, 3 x 180

then

Run, 2 miles-ish.

Running feels foreign right now; my legs definitely do not feel "light." Thankfully, the Steeplechase is over two months away. I'll get there.

I'm a new man.

WOD:
100 24" box jumps
50 135lb deadlifts
40 wipers (95lb)
60 grasshoppers
50 KB squat clean and jerks (35lb) (25 each arm)
32:55

Ahhhhh. Much better.

Back in the mix...

After a week out of the gym -- not a week totally slacking, but a week outside the gym nonetheless -- I got back in the game today.

WOD: MARCUM w/Row instead of Run.
400M Row
21 Box Jump Burpees
400M Row
15 Box Jump Burpees
400M Row
9 Box Jump Burpees
12:31

Then:
A lazy round of deadlifts. Consider it an entree to me trying to do more volume.
135x10, 135x5, 185x3, 235x3, 235x3, 235x3

I might have done more, but Vi kept interrupting my focus by showing me SNL clips on his new Mac. I find it interesting that the steely-eyed Vi Diamond is rendered a laughing 11-year-old by watching Justin Timberlake in a leotard. Watching Vi giggle was better than trying to "keep a flat back press through your heels wait why am I doing this SHUT UP AND PULL don't let your hips rise faster than your shoulders" a few more times.