thursday

woke up to rain and an impending snowstorm. yippee!! schools already closed but just a nasty rain right now.
mainsite wod would have required massive subs so i looked elsewhere. went over to CFE and they had crossfit total posted. argh. not doing 2 totals 2 days apart. although it might have been interesting.
i had noticed a cool wod over on the crossfit nyc blog yeterday. an adaptation from a qualifier in new south wales. figured i would give her a go.
i had set the alarm a little earlier but snoozed it a few times. having a little issue jumping out of bed in the am. think i might have a bit of whatever flu is going around as i wake up with a sinus headache. argh.

warm up
run 1 mile
just a good run to get the legs moving. found a mile long route around the gym so once the weather breaks going to try to run outside instead of on the treadmill.

strength warm up
2 rounds
10 dips
10 pull ups
15 air squats
feeling it a little from yesterday's cindy variation so kept it to two rounds. just enough to get loose and ready.

new south wales qualifier wod
original called for a 500m row but no c2 rower so subbed a run.

run 800m
2 rounds of
30- deadlift 175
30- kettlebell swings 1 pood
30- push-ups
for time

i had to adjust it slightly. subbed the run and 1 pood is the heaviest bell we have. did regular push up versus ring push ups.

12 minutes.
the run was 3:30ish.
first set of deads were 15-10-5
kettlebells unbroken
push ups unbroken
10-20 seconds rest between exercises
round 2
deadlifts 10-10-7-3
kettlebells 20-10
pushups 20-10
10-20 seconds rest in between deads and exercises.

this was an aggressive wod. felt good. sub 10 is a possibility. the deads i kept good form and didnt rush them. grip started to slip on round 2 after the second set of 10. kettlebells and pushups become a mental battle as much as physical.

this was a good wod and i would like to try it again in a few weeks.