Deadlift (1 and 1/2 x body weight)

Run 400 meters

Squat Clean (3/4 body weight)

Weighed 242, so deads were at 365; cleans were at 185.

40:48

This one is brutal – kind of like Linda and Murph got together and had some bastard offspring.  Totally recommend it if you want to get blasted off the map.

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 pood
40 Pull-ups
30 Handstand push-ups

16:42

All movements are to be executed with the med-ball.

21-18-15-12-9-6-3 reps for time of

Walking Overhead lunges

Pull-ups

Box Jumps

Sit-ups

20 lb ball

31:28

Front Squat – 3-3-3-3-3 Reps

95 / 135 / 225 / 315 / 365 / 405 / 425

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

15:42.

HSPU were head to abmat, so not really rx’d, but 30 was a tall order that would have taken a hell of a lot longer going head-to-mat, particularly with the triceps being shot from doing McGhee yesterday.

Of note – the 50 KB swings were unbroken, which is a PR with a 1.5 pood KB.

R.I.P, Amanda Miller.

Corporal Ryan McGhee, for whom this WOD is named.

WOD:

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

17 rounds, plus the deads and 6 pushups.

The most amazing part of this workout was how bad the pushups became as it progressed.  By the end, I was doing sets of 6, 4, 3 to get it done, and taking a good 15 to 20 seconds between sets of pushups.  Total triceps and pec detonation.  The nice thing about all that rest was that it enabled me to get right on the box jumps and rip into the deadlift.

Hell of a workout, looking forward to hitting that one again.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Score was 294. I’m exceedingly disappointed in my performance.

I could sit here and make excuses about diet and soreness, but that’s hiding from the problem, not fixing it. The problem is that the training has lacked intensity and has consisted of too much resting on laurels, and not enough pushing myself until I’m ready to puke. It’s a problem that needs fixing, and I’m on the task.

I’ve seriously not been in this pissed at myself about performance in a long, long time.

To top it off, I ate poorly today as well, which essentially amounts to giving myself two cheat days this weekend. This kind of behavior needs to stop if I’m going to reasonably expect the performance to improve.

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Time: 4:41

This was more of a gasser than I thought it would be. That said, I just didn’t have the pop I thought I would have for this WOD. While the time was comparatively fast, it wasn’t as fast as I was hoping. Hats off to Dave Lipson for knocking this thing out sub-3 mins.

Breakfast 20100423

Woke up a little bit hungry today, which was a nice feeling.

Breakfast – 3 scrambled eggs with thai hot pepper, grapes, coffee with cream

Lunch – Large Salad, 9 oz sirloin tips, caesar dressing, 1/2 cup peanuts, 1/4 cup raisins

Snack – 8 macadamia nuts, 1 cup skim milk

Dinner: 2 Chicken breasts, large salad w/ blue cheese dressing.