5K

I did the 5K WOD from Wednesday on Saturday morning up in the Santa Rosa Mountains.  The last 5K I did was in Huntington Beach on a route that is relatively flate and the weather was much warmer.  My time was 27:19 then.  Yesterday was pretty cold in the morning and there is a dramatic elevation change.  So, with those excuses...

28:28

Still trying to get down to eight minute miles   Oy, I hate jogging!

KbSwings, Cleans, Box Jumps

Today's WOD, modified in the interest of time:

Three rounds for time of:
15 kb swings, 1.5 pood
15 power cleans, 95 pounds
15 box jumps, 22"

I was aiming for four rounds in ten minutes... oy.  Three rounds in 11:39.

HSPU, TtB, Cleans

Yesterday's WOD, done today (with tweaks):

As many rounds as possible in 20 minutes of:
hand stand push ups, 5 reps
toes to bar, 10 reps,
30 pound barbell squat clean, 15 reps

I was aiming for 5 rounds...

5 rounds.  The HSPU's were pretty weak; I can't get the full range of motion (top of head at bar/floor level).

The Green's Ultimate Hero

Via MisesInstitute:

Genghis Khan has been branded the greenest invader in history – after his murderous conquests killed so many people that huge swathes of cultivated land returned to forest.

The Mongol leader, who established a vast empire between the 13th and 14th centuries, helped remove nearly 700 million tons of carbon from the atmosphere, claims a new study.

The deaths of 40million people meant that large areas of cultivated land grew thick once again with trees, which absorb carbon dioxide from the atmosphere.

Karen

I did the WOD from Sunday this morning:

For time:
150 thrusters, 20# dumbbells

I was shooting for under eight minutes...

6:47

Burpee Pull Ups

I did Saturday's WOD, revised to keep it shorter:

For time:
50 burpee pullups

For my situation, a burpee pull up is a traditional burpee followed by a traditional pull up...

7:51

Box Jump, KB, Sit Ups, Cleans, Back Ext.

I decided to skip today's WOD and replace it with a variation on one from this past weekend:

For time:
50 box jumps, 22"
50 kb swings, 1.5 pood
50 sit ups
50 reps hanging power clean, 30# dumbbells
50 back extensions

14:51

Jackie

I didn't do the prescribed WOD today; I can't just throw the weights on the ground so I'm a little paranoid about not being able to do too much weight. So I did a modified Jackie instead:

Two rounds for time of:

50 SDHP, 45 pounds
25 thrusters, 45 pounds
15 pull ups

10:18

Thrusters and Pull Ups

My version of today's WOD:

For time:
110 pound thruster, 10 reps
20 pound weighted pull up, 10 reps
110 pound thruster, 10 reps
20 pound weighted pull up, 10 reps
30 pound dumbbell thrustser, 10 reps
pull up, 10 reps
30 pound dumbbell thrustser, 10 reps
pull up, 10 reps

9:57

Another Dictator Makes Obama Jealous

When the criticism gets too harsh for Obama, will he hit the panic button, er, I mean "kill switch".

chart link.