a new hope

Think it'll scar?

A) 15min AMRAP:  15 pull ups/30 knee tucks
The Chupacabra had a very good idea:  Scale EVERY wod to suit individual weaknesses, biases.  We're not trying to guild the lily here, though it might seem that way.  I don't want to put x's on your eyes with the details (unless you ask for more), so in pretty broad brush strokes: we three are good coaches for each other.  Matt has damn-close to elite strength but his cardio-vascular fitness needs to improve for him to attain his goals.  Dawn is just as fit as a fiddle and fast besides but she's pretty new to the strength game.  I'm recovering from a bone marrow transplant of all things.  I take improvement wherever I can find it.  The straight dope diagnosis is I gotta get back to fall '11 levels and then see what's next.  That's gonna mean getting a lot stronger and overcoming diminished lung function.  So:  maximize power production in all wods of whatever construction, mono-structural, weightlifting, gymnastics, met-con.  Power production.  If that means making it heaver, so be it.  If that means taking weight off the bar (more likely), we'll do that too.  Power.  The way the new regime applies to todays wod is:  instead of doing CTB pulls in sets of 5 or 3 or lets face it, doubles and standing around waiting for the sand to pull high again, I did regular kipping pulls.  Got two sets unbroken and then some 8-7s and then 5-5-5.  This breakdown alone tells me the approach was right.  I might have gotten 3 rounds of CTB.  Maybe.  Instead of doing knee tucks, I did lifts from ring support, 30/round.  In it's way it was a break through.  Keep moving.  To borrow an analogy from Louie, throw three things at a window, wiffle ball, baseball, cinder block.  Which one is ideal for breaking the window?  Im trying to find the baseball in every workout?  make sense?  Pull ups don't bother my toe a bit. 6 rounds+10 pulls


B) 10min AMRAP:  5 Deadlifts @ 185/ 100m row
Squeezed this one in after long Boston trip, sneaker shopping with the boy and little food for the day. Good check up though.  My best, actually.  Check up PR.  Blood docs it turns out could not be less interested in conditions of the bone or skin.  Bored, truly.  "Why were you jumping on the box, were you trying to crush it?"  No, it was a 3/4in plywood box.  "ooh.  I see.  you were doing it over and over again?"  Yeah, something like that.  "Why did you kick the barbell? In anger?"  Not really--I kinda tripped."  "Try not to get hurt."  Okay.  So.  Very little warm up.  Can't really run.  Tried to keep all the rows around 20sec.  Probably should have used a different start.  As it was I did the punishing long slow pull to start.  9 rounds+5 deads+90m  In retrospect, I might have made this a tad heavier, since i was losing time getting on the rower anyway.  I think deads+just about anything=hard training


C) 3-3-3-3-3 OHS
Topped off at 125 after several lesser in Jan.  Today I wanted to do all of them above that, though I didn't know exactly where that would be.  Worked up to 125 pretty easily.  At 135 things got very dicey. Called that my first work set.  I didn't know how I was gonna do that 4 more times.  But, happily, I got better and stronger.  Mainly remembering cues, stretching the bar.  Sorta surprised myself.  Three at 135.  Even better at 140.  Swung for the fence with 150 in final set.  Got two and fought the 100 years war in 10 seconds of grinder with the barbell in the third rep.  It was a hard one to lose.  Which is probably what the British thought.

If they asked you how it happened, say I forced you into this