Deacon Bradley

The personal site for ME!

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Running Christine 3

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1.) Strength Front Squat: 3-3-3-3 across
  • 215
  • 215
  • x
Something not feeling right today. Cut this one short and did some backsquats to round it out. Feeling tweaked from my ruck yesterday. 2.) Conditioning “Running Christine” (because I don’t have a rower) 3 Rounds:
  • 400m run
  • 12 Deadlifts [185] (bodyweight is currently 195 though)
  • 21 Box Jumps [20″]
TIME = 16:45 Super gassed on this one. Haven’t done DL or box jumps in months. Both felt super weak. Held 5:00 pace the first two rounds, but had to walk a bit on the 3rd run. Feeling pretty crushed after this one!
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Helen Rx

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1. Conditioning / Warm-Up

1.25 mile run

2. Helen Rx

21, 15, 9

  • 400m run
  • 21 KB swings [24 Kg]
  • 12 pull-ups

Time: 16:11

Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.

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Running Christine

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1.) Strength

Front Squat: 3-3-3-3

  • 205 across

Felt good, but also like I haven’t lifted heavy in forever… which is true.

2.) Conditioning

“Running Christine” (because I don’t have a rower)

3 Rounds:

  • 400m run
  • 12 Deadlifts [185] (bodyweight is currently 195 though)
  • 21 Box Jumps [20″]

TIME = 16:37

A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.

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Snatch and Overhead Squats

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1.) Snatch

  • AMRAP 1 min: Max reps power snatch [75]
    • Result: 20 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [95]
    • Result: 12 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [115]
    • Result: 6 reps

This was fun. Conditioning felt good on the first two rounds. But then strength felt lacking on the third. My legs were toast and I was having to dip down way too much for 115. Squeaked out 6 though to match last year.

2.) Conditioning

3 2 Rounds for time:

  • 400m run
  • 25 x Overhead Squat [65]

Time: 9:50

This was supposed to be 3 rounds. My lower back and quads were so tight on the third run that I walked the second half. It felt like I was approaching hurting something. Good pacing, good result. Both rounds I did 20 OHS unbroken to start which I was pleased with.

Modeled on this WOD from 18 months ago.

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Nicole

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1. Strength

Back squat: 4-4-4

  • 275
  • 275
  • 275

Felt like I hadn’t done squats in forever :).

2. Conditioning – Nicole

20 min AMRAP

  • 400m Run
  • As many pull-ups as possible

Each time you get off the bar do another 400m run. Optimize for number of pull-ups

Result: 42

Notes: Cut this off at 15 min. Wasn’t feeling good. That’s what happens when you eat fast food and try and train. Between not doing pull-ups in forever, and that I was still pleased to get 15 solid minutes of conditioning in.

 

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Helen Rx

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1.) Conditioning

Helen (Rx): 3 Rounds of

  • 400m run
  • 21 KB swings [24kg]
  • 12 pull ups

Time: 14:48

Splits:

  • 4:46
  • 4:56
  • 5:06

Really pleased with this time and these relatively even splits! This workout I focused on cruising the runs (about 2:30 to 2:40 split before I started the swings each round.), and I also focused on using more hips on the swings so my arms weren’t so gassed for the pull-ups.

This still crushed me, but I took it like a man this time ;).

PR by 2 min from 6 weeks ago here.

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Helen Rx

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I got a 24kg kettlebell for my birthday so I christened it with Helen. Ouch.

1.) Conditioning

Helen (Rx): 3 Rounds of

  • 400m run
  • 21 KB swings [24kg]
  • 12 pull ups

Time: 16:37

Splits:

  • 4:45
    • tried to reign it in. This round included 30 seconds rest at the end ahead of round 2. Did pull-ups in sets of 4. Unbroken swings.
  • 5:15
    • Felt great on this round. Pullups in two sets (8, 4). Unbroken swings. Took more time in transition this round and only a 15 second rest at the end of the round.
  • 6:36
    • Survival mode. The run felt good, but was about 15 seconds slower then prior rounds. Legs really feeling it. KB swings I took a break at rep 14 (grip, shoulders, back toasted). Pull ups were all kipping instead of butterfly.
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400m Repeats

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Quick run WOD this morning:

5 x 400m run @ 3:00

  • 1:58
  • 1:55
  • 1:52
  • 1:51
  • 1:53

These felt better than I expected. I could’ve done a few more at this pace. The first one was actually the hardest (I think my warmup wasn’t very thorough).

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Rainy Run

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Training has been really sporadic lately since I’ve been grinding on AutoBox. So really not feeling great today.

1.) Snatch

  • AMRAP 1 min: Max reps power snatch [75]
    • Result: 15 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [95]
    • Result: 9 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [115]
    • Result: 6 reps

2.) Strength

Front Squat: 4 x 6

135, 155, 185, 205

3.) Conditioning

3 Rounds for time:

  • 400m run
  • 25 x Overhead Squat [65]

Time: 17:58

Admittedly my goal was to just finish this one. Conditioning has been suffering lately with lack of consistency.

400m Run splits:

  • 2:05
  • 2:08
  • 2:45 (just surviving this one. quads were done)
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90 Degree Nicole

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It’s 90 degrees & sunny outside today which really amplified this workout. Much suffering.

1.) Conditioning

Nicole: AMRAP in 20 min of…

  • 400m run
  • Max reps pull ups

When you get off the pull-up bar you do another 400m run (and then more pullups!).

Result: 60 pull ups

Breakdown:

– 400m Run / Reps Pull Ups

1. 2:03 / 15
2. 2:03 / 15
3. 2:09 / 15
4. 2:14 / 15
5. 2:50 / (out of time)

This went really well but I blew it out on the 4th 400 run. The wheels came off after that. I made it through 15 pull ups after that which I was happy with. Then the last run I cruised just to get started, and even had to take a 20 sec rest in the shade. Finished the 5th run right at 20 min.

Pleased with this conditioning WOD in this weather. #stackingBricks