120228

Instead of making the return voyage to DC on a comfortable train and sipping a nice glass of Chablis while writing this post (I have no clue what a “Chablis” is, by the way. I just thought it sounded bourgie.), I’m currently in the front seat of our loaner car typing away on my phone. Why, you ask…?

Because I wanted PF Chang’s.

Before you make fun, remember: PF Chang’s has an extensive gluten-free menu and possible the best Mongolian Beef on earth. So… I decided I wanted to partake in some of Mr. Chang’s delights before embarking on an 18-hour train ride. The inherent problem with stopping at a restaurant, in a mall, for lunch, with a baby, and ordering 15 courses, is that shit makes you late. So we missed the train, and now we’re driving; all the way from Florida to DC.

Oops. My bad.

It’s ok though; we got a refund on the train and the loaner is a sweet BMW. Also, there’s plenty of Wendy’s along the way if I need a paleo meal.

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Here’s a post on the Naples Training Camp from our Titin BAMF of the week, Noah “Little Turd” Ohlsen.

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And here’s the Thoroughbred’s take on “Poo-Poo Head Burpees“.

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Lauren Brooks almost killed herself in Naples, and here’s her recap. But she may have also invented a new lift. It’s called the “Pee-Pee, On the Knee, TGU, Duck-Walk, Clean.” You should NEVER try it; unless you’re into that.

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Pretty sweet that I got “pee-pee” and “poo-poo” into one post. Beat that, Kelly Starrett.

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WOD 120228:

Strength

1) Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2 to 3 minutes between sets.
2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

Conditioning

*The 3 AMRAPs should be performed as one continuous WOD.

4 minute AMRAP of:

1 Rope Climb 15′
8 Hang Squat Snatch 115/75#

2 minute AMRAP of:

Row for Meters

6 minute AMRAP of:

6 Strict HSPU (Regionals standard)
12 KBS 32/24kg (vertical standard)

*Rest 10 minutes.

Run 1 mile @ 95% pace.