Sunday, February 17, 2013

Happy Valentine Week

Mon - Traveling Wod-berries went to Crossfit OFallon
Work for 15 minutes on the clean and jerk
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.  16 rounds + 2

Tues - ran, watch died. ~3.5 miles?

Wed - Skill work on free hand stands and rolling out of it. Then 10x2 Strict Press. Started at 90 till round 5, then dropped to 75.

(Bar)Muscle ups w/ 20" box
Squat snatches 80# or 90#.
Failed on a couple bar mu on round of 7, plus a couple snatches. Got all mu in round 5, but failed 3 in row on snatches. Fun wod, but VERY sore.

Thur - Rest and Run - 4.3 miles at 9 min avg. Lungs were burning and HR was high, heated up pretty good.

Fri - Warmed up 2 miles on bike, then skill work on head/hand stands. Strength work= 5x5 Snatch, every 3 mins. Started with 95, but dropped to 90 in round 1-3. Then finished with 90# last 2 rounds! Form was feeling much better, plus got to wear Schu's Do-Wins!

Sat - 2 mile warm up ride WOD- 2 Rounds
100 Double Unders
50 Shoulder to Overhead 95# (90# second round)
25 TTB - 24:01

Sun - Headed to Castlewood for a test run. Pretty cold start, but soo much fun being back in the woods! Ended up doing 7 miles or so. Had to do some walking after 4 or 5 miles, left hip started to yelling at me. The hip pain forced me to walk more than I wanted to the last couple miles, going to be interesting doing 9 miles next weekend. Still sore on Monday!

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