helen w/ a partner

Helen:
3RFT
400 meter run
21 Kettlebell swings at 35lbs. (I only have a 44lbs. kettlebell, so scaled to to Russian swings at 44lbs.)
12 pullups (scaled to jumping pullups)

Completed in 12:12

we love dead lifts

Back Squat 5×3 @ 55, 65, 70, 75, 80

Then, one of my favorite WODs:
21-15-9
Box Jumps @ 20″
DL @ 95lbs.

Completed in 6:23

squat and run

Front Squat 5 x3 @ 55, 55, 55, 60, 70

Then, partner wod with the dog: run 2.5 miles.

Who was it that said, why would you want to only do the things you’re good at? When you’re terrible at something, do more of it!

“If I couldn’t handle not being good at something, then how could I consider myself a successful person?” – Gerald Hodges, highschool swim team member, Arlington, TX

Front squats are my nemesis, so I do more of them.

no shame here

Back squat 3-3-3-3 reps @ 55, 60, 65, 70
Thruster 3-3-3-3 reps @ 55lbs.
4 attempts at a max L-sit hold for time, knee tuck @ 25 seconds.

Finished in 11:20.

the dreaded front squat

Why are front squats so scary? Seriously. I dread them. Not the most graceful movement for tall people, at least not for me anyway.

Tonight’s workout started with a 1.5-mile warmup run with the dog, half of the running sandwich; even if it is muggy out there and bugs fly in my eyes and nip at my ankles and there’s some wild, sour aroma that permeates a patch of woods down the road.

A running sandwich is a WOD sandwiched between two runs with the dog—one run to warm up, the other to cool down. It’s a blast to run with the dog, and it gets us out to see the world together.

After the warmup, I somehow pulled off the following:

are we going for a run yet, how bout NOW?Front squat 3-3-3-3-3 reps

Started with the 35lbs. bar. Worked my way up to 70lbs. Having not FS’ed in about a year, I’ll take it. Onward.

Here’s a pic of the dog thinking, oh no, not this shit again.

Tonight we only completed the first slice of the sandwich run.

Some days you get it all, some days you get half.

partner wod with the dog

How do you incorporate your dog into your workout? Sprinkle in some running circuits at the beginning and the end of the WOD: a running sandwich. (Not to be confused with a bologna sandwich in the act of running.) It’s a great way to warm up and cool down, and if you time it right, your dog will look like this at the end.Mav conked

Since today was a rest day at CFHQ, I scrolled through the options until I found this lovely WOD below. I intended to modify it with running bookends, but it started to thunderstorm here, so we only got in one round of running as a warm-up:

5 Rounds for Time:
1-mile run
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.

The dog isn’t flattened, but he had a good romp. Time to open the windows and let the wind blow.