Monday, December 30, 2013

2014 Happy New Year Week

Monday - Skill - Gymnasty, 10 minutes, got through 100 du's, 10 strict pull ups, 40ft handstand walk 'attempt', 10 ring dips, work on muscle ups. Also did the 10 HSPU, then worked on bar mu with band. Learned to push away from bar first, then dive through. Got 1.
WOD
Buy In: 400 Run (10 degrees!)
5 RFT
30 Wall Balls 20#
5 Power Clean 135#
18:??. Changed shoes after the run/1st round of wb. Cleans were good, might have been able to go a little heavier. Did a couple at 155# after wod, but unable to do 165.

Tuesday - Skill - EMOM 10 min - 7 push ups, 7 C2B pull ups. Pulled as high as possible on c2b, but most were just pull ups.
WOD
3 RFT
15 Burpee Box Jumps 30"
12 Ball slams 40#
8:09 - The box jumps were sketchy! Puckered on a bunch of them, wasn't sure I was going to make it up.
Did some light squats after, 5x5 135#.

Wednesday - New Years Day! Started with about 5 miles. 2 warmup, then 3 with the WRC and bunch of new runners, mostly teachers. Lead 2 girls were FAST! Then went to crossfit.
Team WOD
Teammate#1
1 Rope Climb
1 Back Squat 215#
14 TTB
Teammate#2 - Max DUs
Teammate#3 - Max Row for Cals
Teamed with Alex and Sam, we got 1055 dubs, can't remember the cals. Ripped on the 3rd round ttb. Did squats pre wod, 135x5, 185x5, 205x3, 225x1. Used 215# for wod.

Thursday - REST DAY
WOD
AMRAP 20 min
1 Squat Snatch
5 Pull ups
10 Push ups
15 Air squats

Friday - EMOM 10 min - 10 wall balls 25#.
WOD - RANDY
75 Power Snatch
75# - 9:10. Pretty rough day, but know I can do this faster. Wore gloves because of the tear on left hand, this slowed me down a ton. Could not hold hook grip very well, fatigued forearms fast!
5x5 strict pull ups, 2x5 strict chin ups post wod.

Saturday - WRC Run, easy with a couple faster sections. Just over 6 miles.

Sunday - Holy Crap its cold! Shoveled snow 3 times on our driveway, then did 2 neighbors driveways. Tired.

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