Monday, October 14, 2013

So much drama in the WRC

Monday - PreWod - 50ft kb farmers walk 70# + 4 burpees. 6 rounds.
WOD
20 MINUTES AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
Started with 115#. Movements felt great. Did 21 rounds in just over 10 minutes. So switched to 135#. Got another 9 rounds for 30 total. Added 1 more after time limit. Should have used 155 the whole time and got fewer rounds, but form really felt good at that weight.

Tuesday - Run. Easy warm up then pushed pace for rest of the loop. Rested 2 min then pushed 1 on, .5 easy, .5 on. Then cool down. Average 8 min pace, had 7:20 pace for most of the pushes.

Wednesday - PreWod - 5x12 KB goblet squats @62#
5x5 OHS. Started at 95#, 115#, 125#, 135#, 140# - PR max.
WOD
"ANNIE"
50,40,30,20,10
Double Unders
Sit Ups
7:58 - Dubs slowed way down, 5-10 at a time.

Thursday - Easy run, 7 miles in town and back. 7.12mi 1:00:44, garmin fucked up again and not recording the workout.  8:31 pace, need to back off a little more. Would love to see finishing pace.

Friday - PreWod 5x5 max deadlift. Made it to 255# for 5 reps, failed 265# after 3.
WOD
"ELIZABETH"
21-15-9
Power Cleans
Ring Dips
115# - Cleans started good, but form started to go quick. Should have slowed down or dropped some weight. Ended every round going to 1 at a time and dropping the bar. 9:55 time.

Saturday - Wild in the Woods - Indian Camp Creek. Had a great time on this run. Saw some old friends, enjoyed the run, felt good and finished hard. Hips are a little sore, might have pushed a little hard, but soo nice to be back in the woods!

Sunday - Total rest day! Legs were heavy.

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