Death by Sled and Sandbag/Some Thoughts

If there's one important lesson that I learned from Dan, it's that you -need- to make sure you can do whatever you coach others. Next weekend will be a training day for Parkour Virginia (and maybe some others) where I intended to show them some more intense and serious conditioning than the "warm-up" that they were used to from me. Well, that also means that I needed to test it! Much of what I had planned had been done before in the form of the PKTO 3-Year Anniversary Meet. Only thing is that I don't have a 500lb tractor tire available to me! I do, however, have the Kingstowne Parcourse. And armed with my new sled, I had planned out a great day for dynamic movement. Throws, jumps, sprints, etc. But could a person who hasn't done much training before last it? Could I last it? Remember last winter during the anniversary where I pretty much suffered through the whole thing? That was my worry.

For the record, I had a tape measure for distances.

Warm-up:
50m QM x2
50m 50lb walking sled drag x2
50m run x2
10 push-ups
25 sit-ups
25 squats
Joint rotation

Circuit One:
50m 30lb dumbbell clean-and-throw
10 squat-jump-into-pull-ups
50m 30lb dumbbell clean-to-overhead-throw
10 24" box jumps with added vertical jump

Circuit Two:
50m sandbag deadlift+press to chest and throw (140lbs) - Note: Throwing this makes it go, max, 2 feet away. Lmao.
50m burpee-to-broad-jump x2
50m sandbag deadlift+throw
50m sprint x2

Circuit Three:
100m sandbag deadlift+throw
10 pull-ups (note: Last two required jumping)
100m sled sprint (50lbs)
Monkey bar shimmies
100m prowler sprint (50lbs) - Note: Only calling this a prowler sprint cause I'm doing it in the same fashion, but it's still on the sled.
50m dumbbell clean-and-throw (30lbs)
100m deadlift+throw
DEAD

Cool-down:
CARRYING ALL THAT SHIT BACK INTO THE GOD DAMNED CAR!!

I massaged with my foam roller and stretched out like HELL once I got home. This was done with minimal rest and I was VERY proud of myself for getting through it all. My body only started to really give out toward that last stretch of the last circuit, but at that point, I was so close to finishing that I just pushed it without any real thoguht of giving up. This may all be because this was perhaps more lax than the 3-year anniversary, or I'm in much better shape now than I was then. Who knows for sure. But I'm very confident that my guys can do this, now.
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On a somewhat more introspective note, I've decided to go under a very strict routine. I'm going to spend the next week or two testing out my 1RMs and other things. A recent scaling showed me that I'm back up to 180lbs and 16% bodyfat. This is MOST likely due to terrible eating habits. But considering the progress I made, I can't allow myself to slip again. So this means that the eating and the training BOTH have to step it up. After the testing, I'm going to be setting very distinct goals for myself and time frames to do it in. Hopefully, my personal training doesn't interfere with my personal training too much. I do know that, regardless of how much I weigh, I want to get down to 8% bodyfat. Right now, I'm shooting to just get back to the 12-13 I was at two months ago, and after that.. to 10-11. Little bit at a time, of course.

More on this later.