Just Like Candy
Jack led today’s session, and the focus was on the weighted pull-up. I was feeling very tight and tired this morning, and I’m not sure if resting yesterday did more harm than good. On the positive side, I was able to complete 2 rounds of 20 dus (part of warm-up) in succession. My next goal is to consistently complete 50+ in succession.
I used the belt and plates for some of the weighted pull-ups, including 5 reps of 15, 5 reps of 25, and 3 reps of 35. I used my brand spanking new weight vest for 3 reps of 40 and 1 rep of 45. I added weight belt for 1 rep of 55, 1 rep of 60, and 1 failed rep of 65. I wanted to try one more rep of 65, but time was running out, and most had already set up bar and box for metcon. In fact, I didn’t have time to warm-up dead-lift before metcon started, and I could tell…
Metcon—Just Like Candy (Not sure how this title came about. Like taking candy from a baby, perhaps?)
15 min AMRAP of 7 dead-lifts (225 lb Rx) and 7 box jumps (24”).
This was one of the most difficult metcons to date. The box jumps were a welcome reprieve, and I found myself wishing there were more. During the last rounds, it took every last ounce of reserve to walk myself to the bar, get in proper position, and lift. I remained focused on form, and was less concerned with number of reps. This included changing hand grip, feeling the burn in hamstrings instead of back (yeah!), and lowering—not merely dropping—the bar.
Total: 8 rnds + 1 dead-lift. I left 15 seconds on the table. Bad, Paul, bad!

Completed workout @ LFF, so I led today’s session. Ha! After stretching & foam rolling, practiced double unders.
2 x 1 min ring holds
3 x 10 inverted ring pushups
3 x 5 ring pullups
Continued to practice dus between sets. Next practiced HSPUs.
Metcon–30/30 Club
30 bw back squats (140, 2 lb heavier than bw)
Run .25 mi
30 burpees
Time: 5:10
As I had to use the treadmill, it took some time to get up to speed.
Practiced dus. Finished w 10 body bladders.

The Dentons, Ashley & Jonathan, were kind enough to allow me, Meaghan, and Anthony to join them for an early morning WOD.
7 rounds for time:
5 HSPUs
7 front squats (135 Rx; I lifted 95)
10 24″ box jumps
200m run (odd numbered rounds) / 20 double unders
Time: 17:33
This was quite a challenging routine. Wider hand positioning with HSPUs helps, but I still need to make sure my head touches the ground. Ashley suggested that I start with 95 for front squats, and drop weight if I needed to. I was able to complete all rounds of front squats in succession, so I could’ve (and should’ve) gone heavier. I also need to improve speed with box jumps, and Ashley gave me suggestions after the workout: when extending hips think up, not back; land on balls of the feet and quickly jump back up; and land closer to the box. Double unders have improved, and I was able to complete the 1st and 2nd rounds in succession. The last round, however, was awful, and as I was only counting completed dus, this slowed me down considerably. Running was a pleasant break from everything else.
I ran 3 x half mile and 50 dus as a cool down.

Ryan led today’s sessions, as he is on a short break from college. We began with a kb warm-up, and then began the wod, Tabata Whatever. 32 minutes total, 8 minutes each round of 20 secs on, 10 secs rest of pull ups, pushups, sit-ups, & air squats. I began with pushups, then did pull ups.
Pushups: 16, 15, 15, 11, 10, 8, 9, 8
Pull ups: 10, 7, 6, 7, 7, 6, 5, 5
Situps: 11, 12, 12, 12, 11, 11, 13, 13
Squats: 17, 16, 19, 17, 18, 18, 18, 17
Total: 362
Tabata: 39
This was tough, particularly the pull ups. Ugh.
I practiced double unders while waiting for next selection from hopper. I’m not sure what it was called, but it was 5 rounds of 25 wall balls & 30 pull ups. There was no way I was going to do any more pull ups, so Dave suggested that I substitute box jumps.
5 rnds for time:
25, 20 # wall ball 10′ target
30, 24″ box jumps
This was even more challenging. Surprisingly, I was able to complete wall balls more successfully than box jumps, perhaps because my legs are still a little tired from yesterday’s 5K.

I haven’t raced much this Fall season, and I honestly haven’t missed it. Jeff wants to make running a turkey trot a tradition. He’s run a race this and last year, and I’ve run a race for the past 9 years with the exception of last year. This is the 1st time we’ve run a turkey trot together. 
The race was run around and through Crossroads mall, thus the scenery was blah. It was a rather cold and windy morning, and my hands got and remained numb. Ah, Winter, how I dislike you. 
The race began shortly after 9, and the eventual 1st place finisher had control of the race by the .5 mile. I remained in 2nd place for the duration, but it was a race for 2nd from mile 2 to the finish, as a 25-year-old was on my tail the entire time. I had to put in a very strong finishing kick the last .2 mi, and only beat him by 3 seconds. I congratulated both the 1st and 3rd place finishers, and ran to find and run in Jeff. He had his best race, finishing in 23:36. 
I have almost completely lost my interest in road racing, and have certainly lost some of my competitive edge. Given that I’ve only been running 5 to 10 miles a week, I’m pleased with performance nonetheless. 18:16. 

Goin’ Dippin’
Stew led today’s session, and the focus was on the weighted ring dip. After dynamic stretching, incorporating yoga, we were off! 5 reps of bodyweight, 15, & 25 lbs. 3 reps of 35 & 45 lb. 1 rep of 55, 60, 70, & 80 lb. Stew said it looked too easy, so he increased weight to 105 lb. FAIL at 2 attempts. When I asked Stew why he had me jump from 80 to 105, he said, “Because I was tired of you making it look so easy.” He’s such a Stouchebag.
Metcon–3 rnds for time:
9 thrusters (115 Rx, I used 95 — highest weight to date)
15 24″ box jumps
Run 200 m
Thrusters are still a challenge, but Stew provided much direction. The last time I completed thrusters I lifted a mere 75 lbs, so this felt very heavy. I need to remember, well, to thrust!
Time: 7:19
Ashley was kind enough to allow me to continue with ring dips. 1 rep of 85, 90, 95, and 100 — a new PR by 35 lb.