“Kelly”

5 rounds for time:
400m run
30x box jump 24″/20″
30x wall ball 20#/14#

38:21

This was the second time I had done this workout. Back in January I finished around 1:30 minutes faster which is unfortunate. I think I miscounted some of my reps that time though, so perhaps this time is more valid. In January, I found the wall balls to be the most painful part, but this time it was the box jumps. The wall balls still took me the longest of all the exercises. I did them in sets of five.

5×3 weighted push-ups

10-25-35-45-65#

I had done weighted push-ups one time before, but I did not remember what I maxed out at. I do think it was less than 65#. I think I could have gone much higher, although at 65# I definitely felt it. The plates actually made it harder as they interfered with my elbows/arms.

5 rounds for time:
200m row
10x DB snatch 50# (alternate arms)
5x strict pull-ups

14:30

I did the rows in 1:45 – 1:50 normally. They were not really a problem. The DB snatches were tiring though. I probably could have done 55# or 60# and been only slightly less tired. The big time sink was the pull-ups as expected. I basically did them one at a time. I also had to kip a little on the latter half of them.

RB called this basically a rest day. I wouldn’t go that far as I worked up a lot of sweat on the metcon. The push-ups weren’t all that stressful, though.

Overhead Squat 6×3
125# max

8 round tabata (20s/10s):
handstands
hollow body rock
superhero rock

I was sharing a rack with Robert, so I did not really push the weight since there was only 20 minutes to do the lifts. 135# is my max anyway, although I felt I could have gotten past that considering how 125# felt.

The tabatas were OK. I have not been able to hold handstands very long recently. I suck at the rocks, but I guess I have to do them to get better.

It was not all that taxing a workout though otherwise.

5 rounds 3 minutes each:
200m run
box jumps 24″

count total box jumps: 146

3x max l-sits: 0:35s on boxes

I was glad to have this kind of workout because my shoulders still feel funky.

We actually had a bit of rest between rounds (maybe 30 seconds) as we updated our totals and reset outside the gym for the next round. It was not as exhausting as I thought it would be, but that might be because it is hard to go all out on the box jumps without risking wiping out. Which I did during one round. After the runs RB would be saying how great I was doing by getting back after 50 seconds, and I was thinking, “damn, I used to be able to run 400m in that time”.

The l-sits were painful as always, especially after 15 minutes of running and jumping. I did the first on the rings, and failed after only 10 seconds. Although I could have gone longer had I just kept my knees up (which was allowed) … I had my legs straight and perpendicular to the ground. The other two I did on boxes. Eh, I should’ve done better.

I used my new shoes for the first time: New Balance MT10v2 Minimus Trail Running Shoe. I had wanted to get another pair of shoes I could use in the gym that would also be good for running. My Nike Free’s are wearing out and I believe I tweaked my knee while wearing them as they aren’t built for laternal stability. The more popular cross training shoes aren’t really all that great in the running department. These guys I can also use lifting, but I already have lifting shoes for serious weight. They are perfectly fine, even though I got 2E width shoes they still seem narrow. My FiveFingers are still much better overall, but they were less than ideal at jumping rope, box jumps, etc. I think the New Balance ones will be better for longer runs (over a mile), especially since I can wear socks or not with them, but we will see.