Tuesday, October 19, 2010

a solid beat-down, a must read

This morning saw another solid training session at SICFIT Austin! We warmed up with a run, 4 rounds of "Cindy" (5 strict pullups, 10 pushups, 15 squats), and some hip mobility drills. The hip mobility work was much appreciated after yesterday's squats.

weighted 20" box jump

This was fun... like playtime. I worked up to 120 lbs (60 lbs sandbag under each arm). Failed at 150 lbs (75 lbs sandbag under each arm). I had shaky legs going into the WOD...

5 rounds for time:
250 yard run w/60lbs sandbag
15 deadlift @ 135lbs barbell
10 power clean @ 135lbs barbell
5 push-press @ 135lbs barbell

In 20 minutes I completed 3 rounds, the sandbag run, 15 deadlifts, and 3 power cleans. Grip strength (or lack thereof) became a limiting factor... along with not having done much met-com work lately. Legs felt OK on round one, but were toasted after that.

Coach Crystal McReynolds joined in today's fun and showed the 0630 boys how it's done - finishing in 17 minutes and change!

Another no-bull$h!t assessment of the situation in Afghanistan by Tim at Free Range International.

See y'all maƱana. Peace.

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