Day: March 4, 2014

Feeling Good!

It’s amazing what some rest and solid sleep does for the body. I feel great today. I had another appointment at the chiropractor yesterday and I think tomorrow will be my last visit. Using the TENS unit is working magic. I hit up the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Hurdles
  • PVC pass-thrus (not great on the shoulder yet in the back position)

Strength

Back Squat 5×1 @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 2×275#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#
  • F @ 340#

Damn! The 335# felt good so I went for a PR matching lift and was strongly thinking about trying 345#. I pushed up past parallel and just couldn’t get through the sticking point.

Skill

14:00 EMOM

  • Odds: 2 MU
  • Evens: 30 DU

I missed the 2nd MU in round 2, but got through all the rest of them as doubles. Best muscle-up day I’ve ever had. It’s nice to have some rings up at SF!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (62#)
  • 20 AbMat Sit-ups

Decided not to do American swings because the MU were enough strain on the shoulder for one day. Never stopped and my rounds only got slower by a few seconds. Finished 7 full rounds plus 16 swings.

This workout was the best I’ve felt since coming back to CrossFit classes. I guess pushing through the Open workout yesterday lit a fire in me. I like it!

Was feeling so good, I decided to get in a rowing workout. Went over to Kevin’s while him and Alex were lifting.

3 Rounds

  • 500m Easy/Moderate
  • 1,500m Hard
  • 4:00 Rest

Template:

  • The easy/moderate pace target is 15-20sec/500m slower than your 2000m PR pace. (2:02-2:07)
  • The hard pace target is 5-10sec/500m slower than your 2000m PR pace. (1:52-1:57)
  • Focus on the consistency of your 1500m efforts.

At a total of 6,000 meters for the workout, it was tougher than expected. My round times were roughly 7:55-7:57-7:56, so I’d say that’s pretty consistent.