Muscle Up practice this morning.  Seriously frustrating, but I am so very close to nailing them.

MetCon:

5 Rounds:

• 12 Wall Ball Shots (20 lb)
• 12 Toes to Bar 

Finished in 6:10.  Toes to Bar were pretty tough after MU practice.

Strength:

• Front Squats x 5
• Power Clean + 2 Jerks

Went four rounds on the strength with 185lbs for 3 rounds and 195lbs. for 1 round.  135lbs. on the clean and jerks.

MetCon:

Tabata This:

• Box Jumps (24” box)
• Burpee Jumpovers (jump over kettlebell)
• Kettlebell Snatches (Righ Arm 1.5 pood)
• Kettlebell Snatches (Left Arm 1.5 pood)

Scored 210 Reps.

Knees are a little sore from yesterday’s run, but still in pretty good shape.  This morning’s workout:

15-12-9

• Pullups
• Thrusters 95#
• Kb Swings 53lb
• Pushups

Finished in 9:30.

Ran 20 miles today in the woods.  Really awesome!  About a 10 minute mile pace.  First really long run in my innov8’s.  Really liking them, but I think adding a second pair of socks on top of my Swiftwick compression socks to add some more cushion has been a good idea.  These are the ones I’ve been running in:

Just busy.  running 20 in the woods in the morning.  Can’t wait.  Will update after that for sure.  I put it out on facebook, and something like 20 people are going to come run with me!!  Pretty awesome.

20lb Wall Balls 2:4

Minutes: Rest

I kept them to around 40-42 reps each round.

Double Unders 2:4

Somewhere around 90-100 each round

It’s way tougher than it sounds.  I also did muscle up practice to warm up…

On Thursdays I can’t get to my gym so I visit a box by my house.  Desoto Crossfit.  A couple of guys that I went to High School with workout there so it’s fun to see them. I go to eh 5AM class!!! That’s early.

Strength:

Squat 5,5,3,3,1

Started at about 185 and ended at 265lbs.

MetCon:

Pull Ups 10-1

Handstand Pushups 10-1

So it was like a ladder, work down to 1 rep from 10.  Had to start kipping the HSPU’s.  12:19

Nice, comfortable run.  http://runkeeper.com/user/vonralls/activity/64850107

This morning part I:

• A1: Overhead Squat 2 x 2 115 lbs.
• B1: Push Press 3 x 5 135, 135, 145lbs.
• C1:  Back Squat 3 x 5 185, 205, 215lbs.
• D1:  Weighted Pullups 3 x 5 26lbs
• E1:  Front Leaning Rest Rings 5 min

This morning part II:

Metcon with the rest of class:

12 Minute AMRAP

• 10 SDHP (95#)
• 10 Push Press (95#)
• 20 Sit Ups

RX 6 Rounds + 6 SDHP’s.