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Friday, August 8

My left shoulder was still somewhat tender, so I didn’t do press series. I also knew that kettle bell swings were out of the question, so I completed my own workout.

Strength/Conditioning
3-6-9-12-9-6-3

Strict ring dips
Hang power cleans (85#)
Sumo dead-lift high pulls
Bent over rows
Seated box jump (14″ bench, 30″ box)

My goal was to complete all rounds of reps unbroken, and let me go on the record as saying that it was quite challenging to do so. Yup, particularly the rounds of 12 and the second round of 9 reps. What most surprised me, however, was the ease of the ring dips and the difficulty of the bent over rows. Huh? Perhaps it was because, as the ring dips were strict and thus performed somewhat slowly, my heart rate didn’t increase. The bent over rows were done so quickly, well, my heart rate did increase. I hadn’t done seated box jumps in quite some time, and I had forgotten how much I enjoy competing them. Fast and explosive.

Yes, I went light on the weight, although I’m not a lightweight, so as to ensure that I didn’t exacerbate my injury.

All rounds completed in unbroken reps in a time of 16:17.

Francisco and Larry helped me install the equipment for WODify. We should be live by the end of this coming week!

I had to complete a series of online courses. I’m a harsh critic. I’ll leave it at that.

Saturday (today), August 9

I led the warm up and Jeff coached the 8:30 am session.

Strength
Front Squat
5-4-3-2-2

I completed sets @ 140, 165, 185, 205 — and a single at 220#, matching my all-time PR! I hadn’t completed a 220# front squat in years, so I was quite stoked.

Yes, I just said I was “stoked.” Totally stoked. Dude.

Conditioning
Run 800m
Then 
3 RFT
3 hang power cleans
2 power cleans
1 clean
18 wall ball shots (20# & 10′)
Then
Run 800m

The prescribed weight for a man of my weight was 95#. It should be no surprise that my goal was to complete all reps unbroken. Uhm, power cleans should be completed unbroken. Three rounds of unbroken wall ball shots, however, is demanding.

Luke ran with me the first 800m. It had just begun to rain, and the coolness was a welcome relief.

After completing the third round of cleans I casually walked up to where I had placed the wall ball, I looked at the wall ball, and I willed myself to pick it up. I kept thinking, “Rest a little longer if you want to do unbroken. No need to rush.” Perahps there’s such a thing as waiting too long.

Starting to run after the last round of wall ball shots was, in a  word, surreal. It was as if I couldn’t will my legs to move. The only nice thing about running was that it was stilling raining. When I finally arrived back at the box I was soaked. Part of it may have been my tears.

Time = 11:30

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