It’s not rocket science…

Today was 5 rounds of deadlift and Hand Stand Push Ups (HSPU). I wasn’t concerned with time so much as form. I did finish in under 10 minutes though. I also would like to perform a real handstand (no assist from the wall) and finally start doing push ups from that position…A lofty goal for me. The deadlift is for three reps. I also have to figure out what my three rep weight is so, tonight I started it by trial and error.

Set #1

Deadlift 275 X 3

HSPU X 30

Set #2

Deadlift 295 X 3

HSPU X 26

Set #3

Deadlift 315 X 3

HSPU X 15

Set # 4

Deadlift 335 X 3

HSPU X 12

Set # 5

Deadlift 355 X 3

HSPU X 12 

Today’s WOD was a revision of "Cindy". The original workout called for as many rounds as you could do in a 20 minute period of 5 pull-ups, 10 push-ups and 15 squats. Today I wanted to blast my back and shoulders a little more so I substituted KB swings for squats. Either way the workout wasn’t easy. I finished 20 rounds in 20 minutes for a total count of:

100 pull-ups

200 push-ups

300 KB swings

all in 20 minutes. Pull-ups were the biggest limiting factor today and somewhere in there I ripped more than a chunk of skin off of my left palm. All in all it was a good day though.

Here was today’s work out of the day with cumulative times next to each event:

1000m Row - 4:27

25 Burpees - 6:21

750m Row - 9:30

50 Burpees - 16:06

500m Row - 18:19

75 Burpees - 28:47, this was the final time. It took forever and a day to complete this one. Can’t wait to see what is in store tomorrow!

6 May 2008

Completed:

21, 135lb cleans

21 BW dips

15, 135lb cleans

15, BW + 25lb dips

9, 135lb cleans

9, BW + 35lb dips

Forgot to stop my watch but the time was just under 8 minutes.

8 May "Diane"

Completed:

21, 225lb deadlifts

21 Hand stand push-ups

15, 225lb deadlifts

15 Hand stand push-ups

9, 225lb deadlifts

9 Hand stand push-ups

For a total time of 7:58. I have a hard time seeing where I can improve much on this time and keep good form on the deadlifts. I know the best times are a good 30 seconds faster than mine.