Day: August 9, 2014

All Push

Massage was great yesterday. Definitely needed one. The outside of my left calf is sore! Headed out to the garage around 8:30 this morning.

Warm-up

  • 500m Ski Erg

Went at about 70%, in 2:25.

SkiErg Intervals

3 Rounds

  • 6 Rounds
    • 30s @ 100%
    • 30s Rest
  • 3:00 Rest (total, don’t rest the 30s extra after the 6th)
  • Round 1 meters: 134-137-135-134-132-134
  • Round 2 meters: 140-138-135-134-135-133
  • Round 3 meters: 137-136-135-135-132-133

Damn! That was a battle. Just enough rest to let you go hard again. I picked up some extra technique stuff from an old video on the CrossFit Journal showing to go up on the toes during the recovery phase, which gives your body more room to drop. Seemed to work and I’m getting more comfortable with the rhythm of the machine. Was holding 1:45-1:50 once I got the flywheel going on each interval.

Walked 0.45 miles around the block for a cool down.

Went over to CFi around 11. I did Crossover Symmetry Activation to get started. Then started warming up with shoulder presses and seated box jumps for the XWOD. Did 10×45#, 6×95#, and 6×115# shoulder presses. Also 2×24″, 2×32″, 2×35.5″, 1×38″, and 1×42″ seated box jumps.

2014-08-10-seated-box-jumpXWOD

  • 6-6-6-6-6-6 Shoulder Press (120#)
  • 2-1-2-1-2-1 Seated Box Jumps
    • 2s: 42″
    • 1s: 45.5″

 

Weightlifting

E90S 15:00 (10 sets)

  • 2 Squat Cleans

I went 165-175-185-195-205-215-220-225-235-245. Reps were TnG through 195# and then I dropped the bar between reps. Was thinking to go up by 5# at a time after 215# but after 2 little jumps, I went for broke with two 10# jumps to finish. My max clean is 260# so that felt pretty good to hit 245# for a double at the end of that work.

Conditioning

21-11

  • Handstand Push-ups
  • Ring Dips
  • Push-ups

The plan started out as doing “J.T.” but after the round of 21 we made an executive decision to adjust. Everything was pretty much down to singles by that point and we wanted to be able to use our arms at the Adventure Park tonight. My time was 9:52.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Grabbed some sushi after.

2014-08-09-sushi