Still picking my own WODs, which might not be the best strategy, but it’s what I’m doing.

Lots of strength training, overhead squats, pull-ups, bar muscle-up attempts… some runs. I even started messing with overhead squats on the inverted half-ball.

Today’s WOD

Four rounds of:

• 400 meter sprints (a little weak – but I am sore)
  • 8.0
  • 8.2
  • 8.4
  • 8.6
• 40 air squats

Total of 160 squats – aaargh.

I was sore today from the heavy strength training I’ve been managing this week, but I got through it. A little short run tomorrow with the wife, then I’m going to rest for the weekend, ready to kill it on Monday.

Weight: 199 today {sigh}

Diet: so-so…I am so hungry sometimes that I succumb to the ham/egg/cheese on wheat bread at the downstairs deli. It’s just so damn good and I can rationalize the hell out of it on the way down. Lots fruit, nuts, and my steak salads. At dinner, one meat, one salad, and maybe a “bite” of carbs (potato or pasta)

FWIW – ran on a belly full of pasta and actually enjoyed it.

WOD – Dirty Deer Run

• 10 mile loop from Burnt Hickory

Kennesaw Mountain is the place, 10 miles to loop, and chock full o’ wet dirt, sand, rocks – a hill or two – and just some damn fine running.

Time – 1:30

A modified Fran – Gotta start somewhere

Brian currently does a modified Fran of 65lbs and mostly jumping pull-ups, but in two weeks, improved his modified Fran time from 13:28, to 10:58 — and that’s after adding in some real pull-ups with his jump-negatives this week.

Good job Brian!

I speak for all CrossFit trainers when I say “keep it up” and “great work”

Continued Recovery HQ WOD

Three rounds of:

• 250 jump rope
• 50 Abmat sit-ups

Total output: 750 jump rope, 150 sit-ups

Christian says, “I feel as though I almost fully recovered from my mountain trail 40-mile race, so played around with much of the HQ WOD today. I don’t have a GHD, and can’t do double-unders yet, so my WOD consisted of 5x the perscribed double-unders, and RX’d sit-ups”

“Yesterday served as a two-a-day for me as I ran 5K in the evening – which I do with my stepson 2-3 times a week.”

Needless to say, I got my weekend training in. Today, I scaled to:

“Laurel” – custom WOD

• Plenty of warmup, including Bergerner
• 20, 65 lb thrusters
• 20 pull-ups
• 20 push-ups
• 20 sit-ups
• 10 back extensions
• 11, 30lb kettlebell swings
• 10 dips
• 200 jump rope

Christian says, “my body was a little wrecked, but it felt good to loosen up and strength train. Certainly, I was way behind the official WOD, but I got enough in to be pseudo-respectable. Hope to be back at it hardcore by Wednesday”