Loredo and more

I neglected to record Friday’s (May 8) workout in my haste to document Ninja Challenge. I shall do so in 3, 2, 1…

Metcon (Time)
21-15-9
– Deadlifts (225)
– Box jumps (24)
– HSPUs

This was one of the Masters regional qualifying workouts, and it was much fun. I completed all deadlifts unbroken in that, whilst I did drop the bar from the top, I didn’t rest and/or re-set between reps. I missed one box jump during the round of 15. Dammit. HSPUs went much better than expected for all rounds. I didn’t push myself as I wanted to conserve energy for the Ninja Challenge. I completed the workout in 9:03. My fastest Diane (no box jumps) time is 7:53, so I’m pleased with performance.

For a change of pace I used a gym mat for HSPUs, i.e., no 25# plates and Abmat. Luke decided to rest his head upon one end of the mat and was thus by my side for all rounds of HSPUs. Good dog!

IMG_2414I worked out with Heflin this morning at 8:30.

Weighted Ring Dip (Weight)
Complete 1 weighted ring dip.

With a running clock, take 10 minutes to establish 1RM

I wore 40# weight vest and completed last rep with 70# kettle bell around my waist. That’d be 110#. I like Wodify as I can quickly look up records. I have no idea if today was a PR. Dammit. Time ran out and I had enough energy for another attempt. But time had run out.

Weighted Strict Pull-up (Weight)
With a running clock, take 10 minutes to establish 1RM
Metcon (AMRAP – Reps)

I once again wore 40# weight vest and successfully completed rep @ 50#. I attempted 60 and failed, lowered weight to 55 and failed (even if others may have considered a successful pull-up).

10 rounds of:
Deadlift for 15 seconds (75% of 1RM)
Rest 45 seconds
Metcon (AMRAP – Reps)

This was tremendously fun and tremendously difficult. I completed 6, 7, 7, 8, 8, 8, 8, 7, 8, & 8 reps. the bar got in front of me the 8th round, thus 7 reps. Forty-five seconds felt like 10 seconds of rest by the 5th round. I completed a total of 74 reps. Whew!

I took Luke for a long walk on the ATT, coached the 11 am session, and then completed the Hero WOD “Loredo,” as I wanted to give it a try. I set goals to complete in fewer than 20 minutes and to not only complete all rounds of activities unbroken and to not rest between activities. Those are some challenging goals, folks.

Loredo (Time)
6 Rounds for time of: 
24 Squats 
24 Push-ups 
24 Walking Lunge Steps 
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here.

Upon completing the 3rd round I glanced at the clock and it read 9:53. I thought, “I’m going to have to pick up the pace if I hope to finish in under 20 minutes. I need to do air squats, lunges, and run faster in case I need to rest during pushups.” I did indeed pick up the pace.

I was able to complete all rounds in unbroken reps, to not rest between activities, and to complete the workout in fewer than 20 minutes. How long did it take me, you ask? Nineteen minutes and one second.

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