Adarq.org

The past few wks have caught up to me.  My running cadence is significantly better with less aches.
Ran a mile, natural cadence about 1 minute faster than at the start.

1-10
Burpees
Lunges
10-1
WB
Sit ups

Going to walk a bit n see what my buddy had planned.  He's doing a navy seal book and granted they are fit but the programming in it is stupid.  I'll do it for extra work but it's basically work until failure or you cramp up.  Like that pu workout where I went from set 1 at 50 to set 2 at like 15.  That's not a lot of work n it made me cramp

21-15-9
40lb
DB double snatch
DB squats

250 yard swim
Dead lol. Gonna try to swim mon/wed/fri

I also did like 20 pull ups

 Yeah its better than just trying for 3 miles right away and develope more of a permanent hip pain n what not.

Yesterday snow storm

Today
1.5 miles
Bike x 15 mins
Oh squats up to 135

Clean to 185
Log cleans 190x2x3
200x1x2
Then singles up to 230
Supa set with axle deadlifts at 160x3s

Did the warm up, felt good

200 JR
1-10 WB/burpees
200 JR
16:10
Start of the WB I knew something wasn't right and when I got to the burpees I felt like my cns was drained, no power in my arms and yawned a lot.  Fri night I got 1hr of sleep and Sat night I got 4.  This morning I had trouble staying awake.
16 mins is a garbage time and I should've been at 10. 

7 min
Multiples of 3
Thruster@75lbs
Fat man pullups
Round of 15

Ran 2.57 miles in 30 mins, my plan is to slowly get back into running.   Now when I run over a mile I get all kinds of aches, cardio is fine but my body sucks.
So it was 1 mile, walk .1, run 1 mile, walk .1 then run but I had aches in my hip, calf, and Achilles.  I need a set warm up cardio plan that I do every day.

I'll write that up later

I did a version of 19.2 which I made it too easy but I was still sweating.

In 8 mins
25 leg raise
100 jr
15 WB
25 leg raise
100 jr
13 WB
If finished before 8 mins, add 4 and before 12 mins do
25...
100...
11 WB
Then same deal add 4 mins and before 16 mins
25...
100..
9WB

Then 1 last round if you finish and it's 7 WB

In the original it's 25 toes to bar
50 double under
And cleans with increasing weight.


That's it, gotta work tonight so I'm going to cook n sleep.

.5 run
5 rounds
10 reps
PU/WB/AS/JJ
.5 run
18:20

My runs were too slow, i underestimated my legs for the runs.  Should have been 4 min .5 runs

Going to figure out something else.

5 bear complex @95 lbs
Felt good so did 3 reps EMOM until I did 31.

1-10 deadlift/burpees

 19.1 retry
Again Idk the resistance I should be at for 19 cals a minute because I should be way more tired.
8 rounds + row + 8 wallballs
Total: 331
This wod is weird, I felt tired but fine after then I started my cleans and I progressively got more and more tired like cns wearing down.

So cleans were garbage, up to 195 felt easy but crappy.  Also got roids in here cheering himself on, I can't wait to workout outside
 Gonna walk n get out

So I'd be tied for 660th place lol
But still for something that has over 100,000 people participating in that's not too shabbby

Walk x 10 minutes

DB warm ups
Squat: up to 300, still have quad aches
CF open 19.1
19 cal row
19 wallball
AMRAP 15 minutes
I think i did 4 rounds plus 14 calories.  Now idk exactly the calories cuz the rower is messed up and my buddy said he thinks for him 3 pulls is 1 calorie and that is what it goes up by.

I'm surprised this is a open workout cuz it was easy
Spoiler alert I read that a 20 cal row at 3 min km pace is a minute lol. I was rowing for like 2:10 so that' why it's so easy.


5 burpees
10 push ups

5 burpees
10 push ups
25 air squats

5 burpees
10 push ups
25 air squats
50 JJ


5 burpees
10 push ups
25 air squats
50 JJ
100 jr


Oh press up to 205