11/1 & 11/2

11/1

AM
EMOM for 24 min
minute 1 - 5 power cleans off blocks easy, fast  Done @ 105lbs
minute 2 - 8 toes to bar done, all ub
minute 3 - 5 muscle-ups in 3.2  done all ub.  missed last rep on 2nd to last set, but was able to hang onto rings and get the next one.  (Vid of last two sets below) 

+
EMOM for 24 min
odd - 7 TnG deadlifts 135#
even - 7 ring dips

done all ub.  Ring dips always feel tough. (vid of last set below)  

PM
50m swim @ hard aer pace
rest 30 sec
x19

Didn't get to…beautiful day so ate lunch with friends out on the patio & went hiking with Corey & dogs.  

11/2

AM
For time:
50 cal AD Rolled to 52 cals in 2:40
100m Farmer's Walk 2pd/h  Used farmer's carry barbells with 75/side done in 50m/short rest/50m
50 cal AD 51 in 2:25

6:56 overall.  Oh the burn.  

PM
A. Hang squat snatch clusters 1.1.1.1.1x5; rest 20 sec/rest 3 min

95, 105, 110, 115, 125…no misses until the 125 then I only hit 2 of the 5.  ugh
+
3 rounds for time:
35 wall balls 14# to 10 ft
100 DU's

all over the place here.  
WBs 15/10/10 
then DUs started with 30 and nothing more than probably 8-12 from there
Rnd 1 in 3:55
Rnd 2: WBs 12/13/10 
Even lower reps on DUs, but more persistent at getting right back to work with trips. 
3:28 (7:33) 
Rnd 3: WBs 11/13/11 3:29
11:02 overall 

Left immediately from gym for 3+ hour car-ride to state cross-country meet.  Casey did great taking 11th in 18:18 & that girl left her heart out there.  She had nothing left at the finish…I was thankful she made it over the line and was throwing up for 30 minutes following.  I was inspired.  I've definitely never gone "there" in running or CF….at least not yet.  

Briefly got to see my college coach who now coaches at Wake Forrest.  That was a short catch up, but fun nonetheless.  

I did a bunch of running around on the course sprinting to various viewing points.  It was a ton of fun and the first state meet I've been to since I ran in Ohio in 1999! :)

11/3

Off