In rural West Virginia

So I am out in rural West Virginia working at NCTC. It is so pretty out here. Green fields of hay, hillside of trees, big rivers and really nice people. I do miss this. As much as I like the city and the weather that San Diego has to offer I think my heart belongs to places like these.

Thursday July 23rd
Strength 3 x 5 back squat 139#
WOD 7 rounds - 4 HSPU, 7 push presses 85#, 10 ball slams 20#
Time was something like 15:45. I felt good on the back squat even though I was doing it with the Hobbit and she can practically squat a VW Bug! Oh well. The workout was a good one. I like the 7 rounds because it is a mental challenge for you to get through 7 instead of 5. The weight for the PP's was heavy and I felt it. The thing with this one was that you ended up getting back to the push presses really quickly. The HSPU's were quick and the ball slams were quick so the next thing you know you are right back at the push presses. Yikes.


Friday July 24th
Strength: 3 power snatches on the minute for 10 minutes at 76#
WOD 15 minutes alternating max pullups and ring push ups with a run to the trash cans in between.

The snatches were a good warm up. I might have been able to go heavier but my form would have suffered. So I stuck with 76 and made sure that i was pulling with the arms and really getting full hip extension. As for the WOD. This was a tough one. I was able to get in 5 total rounds of 7 ring pushup on toes and 10 pullups. I might have been able to do more in the beginning rounds but that would have meant I would have done less in the later rounds and i wanted to stay steady the whole way. The run to the trash cans gave my muscles enough rest to be able to tackle the upcoming exercises. If the run wasn't included I think my pullup numbers would have been less. My triceps will be sore.

Saturday July 25
Tabata Day
squats, sit-ups, GHD back extensions, row
Made sure to get 15 each round for the squats and the sit-ups. 10 on the ghd was tough and my back and hammys were not happy. For the row I just stayed at a 1:58 pace for the 20 secs of work. That was a good "work out the kinks" sort of wod. I was really sore from the ring pushups and the heavy push presses and neg hspu but wanted to do something and this hit the spot.

Sunday rest