November 9- 11

I ended up skipping the ECC qualifier. Doesn't look like we will be able to go unless Kill Cliff decides to send us. 

November 9
I ended up doing a partner workout with Kyle after I got back.

200 Dus
100 cal row
75 sto 95lbs
100 dl 145lbs
75 pull-ups
100 fs 145
75 situps
200 dus

20:19

I wasn't up for doing a qualifier after a long car ride.

Nov-10

45-60min AMRAP (NOT max effort, just keep moving)

400m Run @ moderate aerobic effort 

15 GHD Back Extensions

12 TTB

9 Wall-walks (hold perfect body-line for 2sec @ top of each)

500m Row @ moderate aerobic effort

20m 1arm Bottoms Up KB Carry ea hand (26-35#)

20m 1arm Farmers Carry ea hand (heaviest DB/KB you have)

20m VERY HEAVY slow-grinding Sled Drag

2min AD @ moderate aerobic effort

20 Hollow-rocks

20 Arch Body-rocks

20ft UB HS Walk

+

Mobility - 20min

Results

*subbed 30 burpees for the 400m run which took a little longer than a typical 400m run

I probably went to hard on this. At some point around 40 minutes it turned into a real met con and I was trying to keep pace. Sled pushes were really hard. 

I=7 It got harder than it should have

C=6 Just lept moving

E=8 Last 1.5 rds I was fairly tired. 

I did almost 5 rds in 60:00 

Nov-11

A. Power Clean - build to 1RM; rest as needed

+

15-12-9

Power Clean @ 115#

Burpee

Rest 10min

x3

*compare to Oct-7

Results

A. 285- Power clean didn't feel great. I have been tired probably due to travel, the hour long workout the day before and not seeing the Sun for two weeks.

B. I actually did this several hours after my power clean just due to how I was feeling. I came back not feeling any better but just kind of went for it. Overall it felt a lot better and I didn't feel like I was going to die after.

Oct 27 scores/ Nov 11 scores

RD1 3:05 / 2:48

RD2 3:07/ 2:49

RD3 3:09/ 2:51 

I= 8 First rd was Ok, Last 2 were hard

C= 9 I approached it differently than last time. I pretty much did sloppy cleans not contacting the body to make them faster. Burpees felt better.

E=9 Had to push it pretty hard on rd 2 and 3