Squats / Bench & a Run

Felt a good surge of energy this afternoon and add to that my body felt recovered I decided to head to the box for the 6 pm class.  For a good stretch of time the schedule showed 10 had signed up which is the cap but when I checked back around 4:15 or so it was down to 7.  Guess other people were feeling tired.

Schedule of WODs is still following the strength WOD first and then some type of Metcon.  My only complaint on this is that I feel rushed through the strength WOD but recognize that speed is part of it.

WOD1
Back Squats 3x5

Felt good on this one.  Did a number of warmups then knocked out sets at 225 and 275.  Really focusing on going below parallel and as I was about to rack up 315 I looked at the time and had only 7 minutes to get in WOD2 so I bailed on the 3rd set.

WOD2
Bench Press 3 x 5

Arguably one area that is a weakness and has been for life.  The most I benched in college was 315 and that was when I was squatting 650.  That was a good 19 years ago.  Was warmed up from the squats and additional movements so jumped right in at 135.  Felt solid so went for sets at 185 and then 205.  Wanted to at least do 1 at 225 so I knocked that out.  Chad helped me a bit on that one because I was pretty spent.

WOD3
Run 1 Mile

Needless to say it is pitch black in Parker, CO after 5:30 and it was at least 6:45 when I started this WOD.  I'm not the best runner.  It's a movement that I really dread.  3-2-1 GO.  Ended up scoring 12:03 on this one.  Yes, I admit it was really bad but it's my best time in 18 years so I'm happy with it (just shows you how much I run).  I ran the first 800 entirely and walked about 150 meters of the second.  Per Jon, the course we ran is a little over a mile.  He was going to drive it to verify.  If the weather holds (and I think it will) I'm going to head to the track at the high school on Saturday to get some 400 repeats in.  I'll plan to go for 4 x 400 with a 2 minute rest between.