Wednesday, February 8, 2012

Nearly a PR

Workout of the Day

WOD 1 – in the morning… Glide kipping, 10 minutes practice 1 attempt max distance handstand walk

WOD 2 – in the afternoon… Snatch 1, 1, 1, 1, 1 1 back squat every minute on the minute @ 90% 1RM until failure to complete. 10 minute cap. 100 meter overhead carry (135#) while pulling 145# sled 3 x max time isometric hold of inverted row

WOD 3 – in the evening… For time: 1 burpee, 60 yard run, 1 burpee, 60 yard run 2 burpees, 60 yard run, 2 burpees, 60 yard run 3 burpees, 60 yard run, 3 burpees, 60 yard run… continue until round of 10 burpees.

Made some big progress today in a couple areas. 1) I got the glide kip down. FINALLY. Took some dedicated work and a lot of video analysis, but getting up on top of a bar using momentum rather than strength is now in the arsenal.

2) I had 245# over my head not once, but twice today with a legitimate chance to make the lift. I didn’t make it either time, but they were both good misses. The weight didn’t feel too heavy, and I was fast under it on each occasion. This gives me a ton of confidence that I am very close to snatching 250#, which is a lifetime goal.

3) I pushed my aerobic capacity past the point of comfort and my body responded. The burpee ladder with 60 yard runs in between had me sucking gas hard, but I never had to break the burpees. The runs got progressively slower, I admit. Not sure there’s any way around this. But my overall time of 11:15 is something I’m happy with. 110 burpees and 1200 yards of running is a lot of work done in that amount of time.

Heading to watch my alma mater in a local high school basketball showdown with their cross-town rivals. Go Cougars!


  1. Congrats on all of your accomplishments! Finally getting a skill that you've been working on is one of the best things ever :) Sorry we didn't get a win today, you'll just have to come back for playoffs.

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  3. Good stuff Blair,
    But more importantly, now I know where to get my next battery!

  4. Hey Blair! Today I did my 2 WOD of the day the burpee ladder with 60 yards. You beat me in the lullaby, Igot you in this one, 10:40 ;)
    Great Workouts man!!
    Keep it up! I love your blog