SUN SEPTEMBER 18, 2016 | 10K

Whilst not overly hot, it was quite humid. And I once again didn’t carry hydration. Duh. I ran South 3.25, turned around, and North 3.95 miles. The first 5 miles went reasonably well. And then I fell apart. I was dying of thirst! Not literally, folks. During the last mile, I stopped on 3 occasions. You read the correctly. I stopped running on 3 occasions.

Average pace was a very slow 7:44. Yup, it took my an average of almost 8 minutes to run a mile. Mile 6 pace was 8:41. Gah! Total time = 47:56. Glad it wasn’t a 10K race!


Hang Power Clean (4 X 3 @ 75%, 3 X 3 @ 80%, 1 X 2 @ 90%)

I was still feeling tired and had almost decided not to complete today’s WOD. I muddled through it, ending with 1 set of 2 reps @ 140#. Hang power cleans are tough!

Metcon (Time)

200m sandbag carry (45/25)
10 sandbag burpees
200m medicine ball carry (20/14)
20 medicine ball cleans
200m 1-armed KB carry (53/35)
30 double parallette forward facing hops
200m run

Full house at the session, including 7 men. I completed the metcon in reverse, i.e., I began with KB carry and double parallette hops and ended with sandbag carry, burpees and 200m run.

I felt lethargic. Truly lethargic.


Time = 8:57

I had epidural procedure Monday night. ‘Twas painful but necessary. I am finally able to sleep through the night (and without the use of narcotics).

The doctor insisted that I rest a day, so that’s what I did.


Metcon (AMRAP – Reps)

8-min AMRAP
– 5 deadlifts
– 4 hang cleans
– 3 front squats
– 2 shoulder to overhead
– 1 ground to overhead

I had contemplated completing @ 115#, which would’ve been Rx+ for male masters+. I did a few reps of all of the activities and, whilst doable, wasn’t advisable. Did I mention that I had an epidural Monday night?

I am delighted, I tell you, delighted that I chose to complete @ 95#. This was quite a challenging workout, and I’m pleased with my performance. Would I do it differently if I could? I’d perhaps change a few of my tactics.

I began by completing the first 3 rounds unbroken through 2nd push press, i.e., 5 unbroken DLs, 4 HPCs, 3 FS, and 2 PP (0r PJ). I’d drop the bar from the top after 2nd S2O and then complete thruster (for 1st round only) or PC&J.

I then began completing 4 DLs and dropping the bar from the top for the 4th rep. I’d rest briefly, complete the 5th and final deadlift and transition into HPCs. I’d occasionally rest the bar on my shoulders between reps but did work at a very steady pace. I’d transition into 3 FS, again occasionally resting between reps. I’d also immediately complete a push press after last FS, i.e., a thruster, for 1st rep of S2O. This worked well.

I probably should’ve completed thrusters for G2O as I had originally planned.

Score = 10 rounds + 9 reps


Metcon (40 Rounds for time)
40-min AMRAP
Odd-numbered minutes
– 3 burpees
– 3 box jumps
– 3 burpee box jump overs
Even-numbered minutes
– 3 Russian KB swings
– 3 goblet squats
– 3 KB pushups

Choose the height of the box and the weight of the KB!
Put forth your best effort!

I coached at 6 and extended an offer to Darren, Alex, and Mike to join me at 7 for the workout sans coaching. 

This was surprisingly exhausting. The total time I worked was just over 9 minutes across the 40 minutes yet I was covered in sweat and gasping for air about a quarter of the way into the workout.

For an added challenge I completed burpee box jump overs. Yup, I jumped over a 24″ box. I used a 53# KB for swings and goblet squats.

Odd-numbered minutes, i.e., burpees, took me between 17 and 19 seconds to complete, mostly due to slight hesitancy jumping over the box. The fastest I was able to complete even-numbered minutes, i.e., KB, was 9 and the slowest was 10 seconds. That’s an even pace, ladies and gentlemen.

Time = 9:13

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