Air squats

Limited to a crappy Holiday Inn Express gym that has a couple of treadmills and absolutely ZERO weights, I decided to do air squats for my WOD today. Fits kinda nice since the regular WOD was back squats. Anyway, I did 300 air squats. I wasn't going for time but I did see how long it took me: 11:59.

Looking at the numbers, 300 squats are what you do for 20 rounds of Cindy or the squat portion of Murph. I think I'll use this piece as one of my "on the road" WODs and look at knocking that time down. I'll work up some other body weight only WODs for the rest of the week and see how that goes.

burpees x 61

Burpee catch-up

Sitting here in Miami, Florida for work. Long days standing outside in the sun and rain. Not sure if I'm gonna get an opportunity to check out any of the local affiliates here as my free time is pretty limited. With the FGB fundraiser, travel, etc I've slacked on the burpee challenge, so I've made up the numbers that I've missed over the last few days.

for Saturday: 58
for Sunday: 59
for Today: 60

Ugh, I have got to stop missing days. Stringing them together like this sucks!

Fight Gone Bad

Today was the FGB fundraiser for "Athletes for a Cure" and "The Wounded Warrior Project." The short version post is everything went great and I want to give a big thank you to everyone that came out to participate and/or assisted in making things run as smoothly as they did. I enjoyed myself and hope everyone else did as well. I'm sure we'll do it again next year!

30 muscle-ups

Spent most of the day cleaning up the gym and getting things ready for the Fight Gone Bad fundraiser tomorrow. Not sure how many people are going to show, but we're estimating somewhere around 20. I'll be surprised if we have more than that.

30 Muscle-ups for time: 17:58. Not a PR by any means. Actually missed 5 attempts, so that was 35 tries, 30 successes. I'm sure those 5 misses cost me at least 3-4 minutes, which then would have been a PR. Yea, yea, whatever.

burpees x 57

B-day

Had every intention of doing this WOD today, subbing the runs with rowing of course, but the day got away from us, then it was Julia's b-day today so this evening we did that. Dymphna and I will make it up tomorrow, so today is our rest day.

Still did burpees: 55

Shoveling

Started the day out with an easy row, 1k @ a 2:10 pace. Total time 4:19. I'll keep this up to increase my rowing volume.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

Yea, that wasn't fun at all. I loaded up the bar with a 45# plate and after watching everyone else do it, grinded away with a time of 16:04. As much as I tried to prevent it, my lower back was feeling the strain. My grip was also a bit weak in my left hand. Push-ups were the easiest thing about that WOD. The HQ site said the last time that WOD came up was in 2005. Lets hope it's another 3 years before we see that one again.

burpees x 54

Isabel

mobility
cfwu x 1

"Isabel" For time:
Snatch 135 pounds, 30 reps

Time: 7:23

burpees x 53
kte x 10

The big surprise this evening after the WOD was that I checked my records and discovered that this is the first time I've attempted Isabel as rx'd. A few of observations:

- I'm sure helping everyone throughout the day work on their technique helped me some when it was my turn.

- I used the thicker bumpers and just dropped the weight after each rep to conserve strength (instead of controlled lowering each rep). They bounce considerably more than the thinner bumpers and I used a few seconds each rep to get the bar to stop bouncing and settled. Next time I will use the thinner bumpers for less bounce and possibly try to control some of the descents for a quicker turn-around time. We'll have to see.

- I wasn't as winded as with Grace, but then it took me almost twice as long, meaning I had a lot more rest breaks. I'll see about trying to trim that down next time, but I have no illusions I'll get anywhere close to Grace.

- Overall happy with this first rx'd attempt. Sub 7:00 next time!