Be: 204.4

BW: 207.8

BW: 206

GTG push-ups x16:  1000, 1530, 

1700:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.3 mph

Rest 90 sec @ 5.3 mph

Total: 1.97 mi, 327 cal

1630:

Run: 1 mi @ 6.4 mph = 9:23

1700:

Run: 1.25 mi @ 6.3 mph = 11:55

GTG push-ups x 15: 0930, 1400, 1600, 1800

Run: 1.0 mile @ 6.3 mph = 9:32

1700

Warm-up: C2 x 5 min

KB swings: 3 x 21 x 32kg w/ 2 min rest

KB swings: 3 x 20 x 32kg

1600

A1: bench: 4 x 10 x 165
A2: DB rows: 4 x 10 x 50

Keep missing WODs. A make up for the last couple. 

Bench: 1 x 10 x 165

One arm row: 1 x 10 x 50

BB curl: 1 x 10 x 80

Close grip bench: 1 x 10 x 80

Squat: 1 x 10 x 195

Ham raises: 1 x 10

DB Calf raises: 1 x 10 x 50

Flutter kicks: 1 x 35

1600:

A1: squat: 3 x 10 x 185lbs

A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 185 lbs

B2: flutter kicks: 2 x 32

A1: bench: 3 x 10 x 160
A2: DB rows: 3 x 10 x 50

B1: bb curl: 2 x 10 x 80
B2: close. grip bench : 2 x 10 x 80

1000:

A1: bench: 3 x 10 x 155

A2: DB rows: 3 x 10 x 50

B1: bb curl: 2  x 10 x 75

B2: close. grip bench : 2 x 10 x 75

BW: 201.4

Just got back from vacation / cruise. 

BW: 205.2

BW: 202.0

0845:

A1: bench: 3 x 10 x 145

A2: rows: 3 x 10 x 145

B1: bb curl: 2  x 10 x 75

B2: close. grip bench : 2 x 10 x 75

BW: 202.2

0900:

A1: squat: 3 x 10 x 155lbs

A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 155 lbs

B2: flutter kicks: 2 x 32

BW: 202.2

A1: bench: 3 x 10 x 140

A2: rows: 3 x 10 x 140

B1: bb curl: 2  x 10 x 70

B2: close. grip bench : 2 x 10 x 70

BW: 202.4

ruck: 75 min @ 20 lbs = 4.8 mi (15:37 pace)

BW: 201.8

BW: 201.6

0930:

A1: squat: 3 x 10 x 145lbs

A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 145 lbs

B2: flutter kicks: 2 x 31

BW: 198.8

First time in recent memory I've dropped below 200. Was not a goal, so not particularly thrilled. Hopefully my renewed lifting and protein intake will get me back up to Benny Deuces. 

BW: 200.6

0930:

ruck: 60 min @ 20 lbs = 3.6 mi (16:40 pace)

First "ruck" in quite a while so taking it easy and will slowly build up. Walked a brisk pace (not pushing it) with the GORUCK. 

1800:

A1: squat: 3 x 10 x 135lbs

A2: glute ham raise: 13 x 10

B1: calf raises: 2 x 10 x 135 lbs

B2: flutter kicks: 2 x 30

BW: 203.2

0900:

A1: bench: 3 x 10 x 135

A2: rows: 3 x 10 x 135

B1: bb curl: 2  x 10 x 70

B2: close. grip bench : 2 x 10 x 65

BW: 203.6

BW: 200.6

1430:

Missed yesterday's WOD, so doing it today. This is first of this WOD, so keeping light until soreness passes. 

A1: bench: 1 x 10 x 135

A2: rows: 1 x 10 x 135

B1: bb curl: 1 x 10 x 65

B2: skull crushers: 1 x 10 x 65

BW: 201.6

BW: 201.6

BW: 202.8

Haven't lifted in a while so will do a light load WOD to slowly get back into it. 

A1: squat: 1 x 10 x 135lbs
A2: glute ham raise: 1 x 10

B1: calf raises: 1 x 10 x 135 lbs

B2: flutter kicks: 1 x 30

BW: 203.6

Back from a week away from home and a bust on maintaining the slow carb. Let's see how this next week goes. 

BW: 203.0

Finished my first week on the slow carb diet. Was pretty strict with only minor slips due to not knowing (a few raisins in trailmix, etc). One thing that didn't get done as seen from my logs was hitting the weights. Always an excuse or whatever. And of course this upcoming week I'll be out of town, so body weight exercises at best. 

So with just the change in diet my weight dropped from 208.6 to 203.0 (after carb-up). 5.6 lbs in one week.  

BW: 202.2

BW: 203.0

BW: 203.8

BW: 204.2

Going to attempt to follow the slow carb diet for the month of September and see what it does for body composition and weight. Also, hitting the weights again with a linear progressive strength cycle. I wanted to do the hydrostatic weigh-in, but the place I found online in Nashville is out of business, so my only metrics will be the weigh-in and some photos.  

BW: 208.6

BW: 207.2

BW: 207.4

BW: 207.0

GTG burpees:

0900: burpees x 10

1000: burpees x 10

GTG burpees:

1400: burpees x 10

1600: burpees x 10

1700: burpees x 10

1800: burpees x 10

1900: burpees x 10

In NC for work. Been slack on WODs. Travel WOD, burpee GTG. 

1700: burpee x 10

1800: burpee x 10

1900: burpee x 10

2000: burpee x 10

BW: 207.0

BW: 207.6

1700:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.3 mph

Rest 90 sec @ 5.1 mph

Total: 1.94 mi, 326 cal (programmed weight in instead of default 150)

BW: 207.6

BW: 207

BW: 206.4

1630:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.2 mph

Rest 90 sec @ 5.0 mph

Total: 1.91 mi, 322 cal (programmed weight in instead of default 150)

1730:

Tabata push-ups

11, 11, 11, 11, 11, 7, 6, 6 = 74. Last session was 76, so a 2 push-up drop!  Back to 10!

Tabata flutter kicks (keep getting raw spot from sit-ups)

12, 12, 12, 12, 12, 12, 12, 12 = 96 . 

Tabata squats

16, 16, 16, 16, 16, 16, 16, 16 = 128. Last session 120, an 8 squat increase. 

New numbers I'm shooting for:

Push-ups: 10, see if I can tie or beat the 76 session. 

Flutter kicks: 13

Squats: 17

1630:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.1 mph

Rest 90 sec @ 4.9 mph

Total: 1.89 mi, 318 cal (programmed weight in instead of default 150)

BW: 206.2

Static squat: 3:10

1700:

Tabata push-ups

10, 10, 10, 10, 10, 10, 9, 7= 71. Last session was 71, a 5 push-up increase. Last two sets were broken. 

Tabata flutter kicks (keep getting raw spot from sit-ups so trying this)

11, 11, 11, 11, 11, 11, 11, 11 = 88. 

Tabata squats

15, 15, 15, 15, 15, 15, 15, 15 = 120. Last session 112, an 8 squat increase. 

Did the longer rest between WODs and feel better. Also skipped,(lazy) my sprint 8 WOD yesterday. New numbers I'm shooting for:

Push-ups: 11

Flutter kicks: 12

Squats: 16

BW: 206.2

BW: 207.2

1630:

Last Tabata was a week ago :/. Going with the numbers I originally projected for GS (game strategy).

Tabata push-ups

9, 9, 9, 9, 9, 9, 9, 8 = 71. Last session was 66, a 5 push-up increase. All but last set was unbroken. 

Tabata ab-mat sit-ups

10, 10, 10, 10, 10, 10, 10, 10 = 80. Last session was 72, an 8 sit-up increase. 

Tabata squats

14, 14, 14, 14, 14, 14, 14. 14 = 112. Last session 107, a 10 squat increase. 

Going to push the rest gap,between WODs a bit further. Next tabata will be Saturday. New numbers I'm shooting for:

Push-ups: 10

Sit-ups: 11

Squats: 15

1700:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.0 mph

Rest 90 sec @ 4.8 mph

Total: 1.86 mi, 230 cal

BW: 204.8

BW: 206.0

BW: 206.6

Still sore from previous tabata WOD so going to wave off working out today. :/

BW: 206.6

1000:

Going to use Wednesday run as a pace run. Goal is to get down to 16 min 2 mile. Long way to go. 

20 min. run @ 6.0 mph. = 2.0 mi, 246 ca?

BW: 204.2

First WOD back at body weight. Will see how Tabatas treat me. First is push-ups (which I haven't done since I maybe February in conjunction wih burpees in Dubai). I'll use OS (original strategy) and go full out to establish a baseline. 

Tabata push-ups (chest to floor)

25, 10, 6, 5, 5, 5, 5, 5 = 66. Ugh!  Talk about a poor showing!

Tabata ab-mat sit-ups

11, 11, 10, 9, 9, 8, 7, 7 = 72

Tabata squats

16, 15, 15, 12, 13, 12, 12, 12 = 107

I don't even want to go back and look at older results. So anyway, there is my established baseline for three exercises. Now I'll work through them using GS (game strategy) and see how much or little I improve. Numbers for next go will be:

Push-ups: 9

Sit-ups: 10

Squats: 14

BW: 206.2

Switching up workouts seeing as it's a new quarter. Going to try a more consistent running program of sprint 8's, three times a week (Mon, Wed, Fri) and body weight exercises two or three days a week (Tue, Thu, Sat). Guess we'll see (1) if I can stay consistent and (2) what performance and body composition results I get. 

1745:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.9 mph

Rest 90 sec @ 4.7 mph

Total: 1.83 mi, 227 cal

BW: 205.6

1400:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.8 mph

Rest 90 sec @ 4.6 mph

Total: 1.81 mi, 222 cal

Static squat: 3:02

BW: 205.6

0900:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.7 mph

Rest 90 sec @ 4.5 mph

Total: 1.78 mi, 218 cal

1600:

A1: bench: 3 x 5 x 240

A2: bent row: 3 x 5 x 150

B1: barbell curl: 2 x 5 x 110

B2: close grip bench: 1 x 10 x 110, 1 x 20 x 110

Ab mat: 1 x 30

Weekend so usually an active rest day. Going to start to try incorporating the static squat sit into my morning hygiene routine with the intent of improving my flexibility, ala Kelly Starrett's mobility advice. 

Static squat sit: 3:00

BW: 204.4

0830:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.6 mph

Rest 90 sec @ 4.4 mph

Total: 1.76 mi, 218 cal

BW: 204.2

BW: 205.6

0900:

A1: squat: 3 x 5 x 275lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 1 x 10 x 275 lbs

B2: Ab mat: 1 x 30

BW: 204.0

0900:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.5 mph

Rest 90 sec @ 4.3 mph

Total: 1.73 mi, 212 cal

BW: 204.0

1100:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.4 mph

Rest 90 sec @ 4.2 mph

Total: 1.70 mi, 210 cal

1700:

A1: squat: 3 x 5 x 265lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 265 lbs

B2: flutter kicks: 2 x 30

BW: 203.6

0900:

A1: bench: 3 x 5 x 235

A2: bent row: 3 x 5 x 145

B1: barbell curl: 2 x 5 x 110

B2: close grip bench: 1 x 10 x 110, 1 x 20 x 110

Flutter kicks: 1 x 30

BW: 204.0

0730:

Sprint 8:

Warm up 4 min @ 5.0 mph

Sprint 30 sec @ 7.2 mph

Rest 90 sec @ 4.0 mph

Total 1.64 mi @ 163 cal

BW: 200.4

0900:

A1: squat: 3 x 5 x 225 lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 225 lbs

B2: flutter kicks: 2 x 28

BW: 203.0

0900:

A1: bench: 3 x 5 x 230

A2: bent row: 3 x 5 x 140

B1: barbell curl: 2 x 5 x 105

B2: close grip bench: 2 x 10 x 105

Flutter kicks: 3 x 27

BW: 201.6

1030: posture work

Hamstring pushing: 3 x 5 x 45

Hamstring extension: 3 x 10

Side reach: 1 x 5

Posture near complex x 5:

Core work;

One leg dead lift: 1 x 5

Power clean to shoulder press: 1 x 5 x 65

BW: 201.6

0700:

Sprint 8:  

Warm up; 4 min @ 5.0 mph

Sprint; 30 sec @ 7.0 mph

Rest; 90 sec @ 4.0 mph

BW: 201.3

0900:

A1: bench: 3 x 5 x 225

A2: bent row: 3 x 5 x 135

B1: barbell curl: 2 x 5 x 100

B2: close grip bench: 2 x 10 x 100

Flutter kicks: 3 x 26

BW: 201.2

My WOD schedule has been horrible lately. Moving has been a factor, as has being beat down after working on the property each day but the big culprit is my laziness.  Let's try to do a morning WOD and see if that helps. 

0900:

A1: squat: 3 x 5 x 185 lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 185 lbs

B2: flutter kicks: 2 x 25

BW: 204.2

1530:

Bench: 3 x 10 x 185

Bent row: 3 x 10 x 135

BW: 202.2

BW: 201.0

0800: C2 @ 10 min

BW: 203.6

BW: 202.8

1445:  keeping light and full body to get back in the swing. 

Bench: 2 x 10 x 135

Bent row: 2 x 10 x 135

Barbell curl: 2 x 10 x 95

Squat: 2 x 10 x 135

GH raises: 2 x 10

Calf raises: 2 x 10 x 135

Static squat: 90 sec

BW: 203.0

BW: 202.8

BW: 205.4

BW: 204.4

BW: 207.0

BW: 206.0

BW: 204.4

0845:

Warm-up C2 @ 5 min

Tabata C2 x 8

BW: 204.2

BW: 204.4

BW: 206.0

0830:
Warm- up: C2 row @ 5 mi
Tabata: C2 x 8

BW: 205.6

BW: 206.8

1730:

A1: squat: 3 x 5 x 305 lbs
A2: glute ham raise: 3 x 5 x 1 kg

B1: calf raises: 1 x 10 x 225 lbs
B2: Abmat: 1 x 30

1730:

A1: Bench (no spot so lighter/higher reps)

1 x 5 x 45 lbs

1 x 5 x 135 lbs

2 x 10 x 225 lbs

1 x 9 x 225 lbs

A2: one arm DB row: 3 x 10 x 75 lbs

BW: 210.2

BW: 209.6

BW: 211.4

0700: 

C2 warm-up x 10 min

Tabata row x 8

1800:

A1: bench: 3 x 5 x 281 lbs (1 x 5, 1 x 3;  beat down, repeat)

A2: bent rows: 3 x 5 x 155 lbs (2x)

B1: barbell curls: 2 x 5 x 135 lbs
B2: diamond push-ups: 2 x 10

Alt. dumbbell curls: 3 x 10 x 40 lbs

BW: 209.6

1730:

Warmup: C2 row x 10 min

A1: squat: 2 x 5 x 300 lbs
A2: glute ham raise: 2 x 5

B1: calf raises: 2 x 5 x 225 lbs
B2: Abmat: 2 x 25

* cut off a set of A1 &A2 as back felt uncomfortable tight after second set. 

BW: 210.6

BW: 210.0

BW: 210.0

1830:

Warmup: C2 row x 10 min

A1: squat: 3 x 5 x 295 lbs
A2: glute ham raise: 3 x 5

B1: calf raises: 2 x 5 x 205 lbs
B2: Abmat: 2 x 25

BW: 210.4

BW: 210.2

1830:

C2 warm up x 10 min

A1: bench: 3 x 5 x 280 lbs
A2: bent rows: 3 x 5 x 155 lbs

B1: barbell curls: 2 x 5 x 135 lbs
B2: bench dips: 2 x 10 x 90 lbs

Alt. dumbbell curls: 3 x 10 x 35 lbs

BW: 210.8

0700: C2 row @ 20 min

BW: 209.6

BW: 209.8

BW: 211.6

1630:

C2 warm up x 10 min

A1: bench: 3 x 5 x 275 lbs
A2: bent rows: 3 x 5 x 155 lbs

B1: barbell curls: 2 x 5 x 135 lbs
B2: bench dips: 2 x 10 x 90 lbs

Alt. dumbbell curls: 3 x 10 x 25 lbs

BW: 210.8

BW: 210.8

1630:  45 min mountain bike ride with G.  Skipping WOD. 

BW: 208.2

BW: 208.2

1630:

Warmup: C2 row x 10 min

A1: squat: 3 x 5 x 285 lbs
A2: glute ham raise: 3 x 5

B1: calf raises: 1 x 5 x 195 lbs
B2: Turkish get-ups: 1 x 5 x 5 lbs

BW: 209.8

1700:

A1: bench: 3 x 5 x 270 lbs
A2: bent rows: 3 x 5 x 155 lbs

B1: barbell curls: 2 x 5 x 135 lbs
B2: bench dips: 2 x 5 x 90 lbs

BW: 211.0

BW: 209.8

BW: 209.6

1700:

A1: bench: 3 x 5 x 265 lbs
A2: barbell curls: 3 x 5 x 125 lbs

Back is a little sore from manual labor, so skipping the bent rows and dips for today. Hopefully feel better by Thursday. 

BW: 208.6

BW: 208.8

1700:

A1: bench: 3 x 5 x 260 lbs
A2: bent rows: 3 x 10 x 150 lbs

B1: barbell curls: 2 x 5 x 120 lbs
B2: bench dips: 2 x 5 x 90 lbs

BW: 206.8

BW: 205.8

0830: C2 tabata x 8

BW: 204.8

1730:

Warmup: C2 row x 5 min

A1: squat: 3 x 5 x 280 lbs
A2: glute ham raise: 3 x 5

B1: calf raises: 1 x 5 x 190 lbs
B2: Turkish get-ups: 1 x 5 x 12 kg (26.4 lbs)

BW: 208

0830: C2 tabata x 7

1700: 

Warmup: C2 x 5 min

A1: bench: 3 x 5 x 255 lbs
A2: bent rows: 3 x 10 x 145 lbs

B1: barbell curls: 2 x 5 x 115 lbs
B2: bench dips: 2 x 5 x 90 lbs

BW: 207.6

BW: 206.2

0800: C2 tabata x 6

BW: 205.4

1630:

Warmup: C2 x 5 min

A1: bench: 3 x 5 x 250 lbs
A2: bent rows: 3 x 10 x 140 lbs

B1: barbell curls: 2 x 5 x 110 lbs
B2: bench dips: 2 x 5 x 90 lbs

BW: 204.6

0730: C2 tabata x 5

BW: 204.6

1600:

A1: squat: 3 x 5 x 275 lbs
A2: glute ham raise: 3 x 5

B1: calf raises: 2 x 5 x 185 lbs
B2: Turkish get-ups: 2 x 5 x 12 kg (26.4 lbs)

BW: 206

Switching back to a strength cycle with the occasional tabata for cardio.  I've been slack for a while, let's see if I can't tighten things up a bit. :/

1600:

A1: bench: 5 x 5 x 245 lbs
A2: bent rows: 5 x 10 x 135 lbs

B1: barbell curls: 2 x 5 x 105 lbs
B2: bench dips: 2 x 5 x 90 lbs

BW: 204.8

0700:  C2 tabata x 4

BW: 206

A slack last couple of weeks with a trip back to Dubai and then a weekend of Mr. Mom and pet sitting. Going to TRY to put it in gear. Looking at doing the restorative diet for a few weeks with D as our "cleanse". Of course today is a CFFB rest day ;)

C2 gtg @ 6 min:  0700, 0800, 0900, 1000

BW: 208

Burpee gtg @ 13: 0700, 0800, 1600, 1700, 1800, 1900

BW: 208

C2 gtg @ 6 min:

0500, 0600, 0700, 0800, 1200, 1300, 

BW: 206

Going to do "grease the groove" with C2 and calorie burning. 5 min at a pop:

C2: 0500, 0600, 0700, 0800, 0900, 1700, 1800, 1900

Was supposed to do a CFFB WOD today but Mr. Mom and dog sitting duties overwhelmed me.  Better luck tomorrow!

BW: 208

1600: CFFB (scaled)

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 135

Then

Abmat sit-ups x 50

BW: 209

1730: CFFB (minus conditioning)

Warm up: C2 for 10 min 

Overhead squat:

1 x 5 x 45

1 x 2 x 95

1 x 2 x 100

1 x 2 x 105

1 x 2 x 110

1 x 2 x 115

One arm DB row: 3 x 20 x 75

BW: 210

1630: CFFB (minus conditioning)

Warm-up: C2 for 10 min

Bench: (3 min rest)

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

3 x 5 x 250

Upright rows: (1 min rest)

3 x 10 x 45

BW: 212

0830: TM for 30 min @ 3.0 mph

1630: CFFB (minus conditioning)

C2 warmup: 10 min

Star shrugs: 3 x 15 x 225

BW: 212

0800:

C2 for 30 min

1900:

TM for 30 min @ 3.0 mph

BW: 213

1600: CFFB (scaled)

4" deficit dead lift 

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

1 x 5 x 275

1 x max x 220 (80%): 12

For time:

slam ball x 50 x 20lbs

Abmat x 50

Supine pull-ups x 50

6:15

BW: 212

1600: CFFB

Hang power cleans:

1 x 2 x 45

1 x 2 x 95

1 x 2 x 135

1 x 2 x 145

1 x 2 x 155

1 x 2 x 165 

1 x 2 x 175 

1 x 2 x 185

1 x 2 x 195

Muscle clean to press:

135 x 8, 7

BW: 212

0830:

TM: 20 min, 1.81 mi

Negative splits every 2 min, 5.0 - 5.9

1630: CFFB

Shoulder press:

1 x 5 x 45

1 x 5 x 95

1 x 5 x 135

1 x 5 x 155

1 x max x 125: (12)

Push-ups, hands elevated 36": 3 x max reps; 75, 75, 75)

Skipped conditioning.

BW: 211

1700: CFFB

Overhead squats:

1 x 2 x 45

1 x 2 x 55

1 x 2 x 65

1 x 2 x 75

1 x 2 x 85

1 x 2 x 95

10 rounds of:

Row 1 min

Rest 1 min

BW: 211

0830: TM for 20 min @ 6.3 mph = 2.10 mi (19:03 2-mile)

1600: CFFB

Squat:

1 x 3 x 45

1 x 3 x 135

1 x 3 x 225

5 x 3 x 280

Close grip bench:

1 x 5 x 135

3 x 5 x 180

Skipped conditioning. Sprints and it's snowing outside. 

BW: 209

1530: CFFB

Dead lift:

1 x 3 x 135

1 x 3 x 225

1 x 3 x 315

1 x 3 x 375

Crossfit Disco:

Power cleans @ 155

Supine pull-ups

10, 9, 8, 7. (11:48). Called it with lower back tightening up. 

BW: 210

0730:  TM for 20 min @ 6.2 mph = 2.06 mi (19:22 2 mile)

1530: CFFB

Close grip bench:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 155

1 x 5 x 175

1 x 5 x 185

1 x 5 x 195

1 x 5 x 200

1 x max x 160 (15)

12 rounds of:

Squat: 2 x 225

Burpee box jump: 3 @ 20"

45 sec rest

BW: 209

0900:  TM for 20 min @ 6.2 mph = 2.05 mi

Mentally weakened and slowed down to 5.0 mph between 13:00 and 14:00. Ugh.  Will stick with this pace again next time. 

BW: 211

CFFB (minus conditioning)

1630:

Squats

1 x 3 x 45

1 x 3 x 135

1 x 3 x 185

1 x 3 x 225

1 x 3 x 275

1 x 3 x 295

1 x 3 x 300

BW: 209

0830: TM for 20 min @ 6.1 mph = 2.03 mi

1730:

CFFB (scaled)

Rack pulls:

1 x 5 x 135

1 x 5 x 225

1 x 5 x 315

1 x 5 x 375

For time:

Russian KB swings: 2 pood x 90

Abmat x 30

7:44

BW: 210

TM: 20 min @ 6.0 mph = 2.0 mi

CFFB: (modified)

Shoulder press: 

1 x 5 x 45

1 x 5 x 95

3 x 5 x 135

Complete 3 rounds:

Front Squat – Max reps 205: 5, 3, 3

Lateral Plyo shire hops x 20

BW: 209!  Not sure if scale is off or I'm getting fat!

0900: TM for 20 min @ 5.9 mph = 1.96 mi

CFFB: (modified)

5 min of shoulder press x95 lbs: 36 reps

5 min rest

3 rounds of:

Front squat: 10 x 135 lbs

Burpees x 10

6:49

BW: 206

CFFB site is down so going with part of a strength cycle WOD. 

1600:

A1: bench: 3 x 5 x 245 lbs
A2: bent rows: 3 x 5 x 135 lbs

BW: 206

0900: TM for 20 min @ 5.8 mph = 1.93 mi