Thursday

mainsite rest day.
no rest here. looked around for a workout and found what i thought i needed at crossfit nyc.
little sluggish this am. think the body is still a little off. maybe i should have rolled over?

treadmill warmup
run 1.5
was going to do 2 but ramped the speed up and figured 1.5 was good enough. like i said the body is still a little off

strength warm up
3 rounds
15 push ups
15 squats
these were down fast. basically for time. felt good. legs protested a little on the squats after yesterdays workout.

WOD
"Elizabeth"
21-15-9
135# cleans
ring dips

warm up
cleans
full squat cleans here. figured might as well really make it painful!!
10x45
10x95
just getting the body used to the movement

"Elizabeth" slightly modified......
wanted to use the rx'd weight but wasnt so sure hopw it would go
don't have rings so would double the dip reps

15-12-9 135# cleans
30-24-18 dips
wasn't really watching the clock on this but it wasn't a personal best effort. keep the cleans fast and hard but had to break them into sets. no rhyme or reason to the sets just go till i couldn't, drop the bar, rest 15 seconds and go again
dip bar on other side of gym so lose a little time there but need the recovery.
very hard on the cleans in the 2nd and 3rd rounds. 3rd round was brutal!

glad i did the rx'd weight. it isnt that heavy. of course after heavy front squats the legs were a little pissed!! i think on a better day, with a better attitude i could blast this out as rx'd. not sure about time.

so thursday am and i got my ass kicked by elizabeth!!!!!!!!

hoorah!

been looking for a longer mountain bike race to focus on for middle of summer but the dates just arent lining up right for anything. argh...

Saturday

got up early to get this in on saturday. had a busy day planned and needed to get it done.
mainsite rest day so grabbed a wod from the crossfit nyc site and modified it slightly.

treadmill warm up
run 2 miles

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
felt good on these. really tried to get deep on the dips.

wod
run 800m
21 95# thrusters
18 kb swings
run 800m
18 kb swings
21 95# thrusters
run 800m

i modified this a little to get some more run time in.
the thrusters were hard. my shoulders were worked. kb swings were ok and the run was fast but not crazy.
this was a good wod. i was a little tired and not feeling a little sluggish. second round of thrusters was a bear. shoulders were shot.

cash out
run 1 mile

off to a busy saturday!

Thursday qualifier complex

mainsite rest day. boo! well not really but needed to do something else.
didn't feel like a long run, trying to let the heel recover. much better this am than last. not 100% but better. might be my work shoes are aggravating it? not sure. need to stretch it out more as well. we'll see.
checked the CFE site for a weight workout an passed. moved over to cfnyc and checked out the blackbox wod. bingo!!

treadmill
run 2 miles
first 1/4 warmup and then pace the rest of the first mile. kicked it up in the last mile. felt good.

strength warm up
3 rounds
20 push-ups
15 air squats
just used it as a little change from the dips, pull-up, squat triple. like it. nice change. moving bodyweight in a different way. may start to load up some burpees for warm ups as well. we'll see.

black box wod.
from aussie qualifiers

7 deadlifts
7 hang power cleans
7 front squat
7 chest to overhead press
amrap 10mins
qualifier was 40kg so i used 85lbs

holy smoker batman!
did a 5 rep round with a 45#bar just to feel the movement and the rested a minute and loaded up with 85#

long story short was 5 rounds plus 7 dl's. finished the 6th round just to "round" it out. haha!

this was a smoker. really took more out of me than i thought. the first 2 rounds were not bad. the 3rd round of hpc smoked my grip and i suffered on the front squats. had to drop the bar and regrip/rack for the presses. i'm sure all the pressing yesterday didnt help but they were not exactly easy.
i had some illusions of how many rounds i might actually get but i think this was a fair effort. might have been able to get thru the 6th round clean in time if i had been really racing it. tried to pace it out a little.
very hard. liked it alot!!! will do this again. this is up there with the bear complex in my book of barbell complex lovers. the snatch complex was harder skill wise but this was a smoker.

kiddies b-day today!! will be eating cake later! yes i am cool with that!!