04/07/2013 - 5K row & mobility

Row 5k @85%
+
mobility work


19:35 on row. Felt good. Legs sore from 13.5. Mobility for 30min after. Looking forward to some rest days :)

04/06/2013 - Make up day.....Clean and light squat

Work up to moderate hang clean double...225

3X5 back squat, moderate load, in nanos....275 last set.


1st day of testing out the back with heavy weight. More of a feeler day. Everything feels fine.

04/05/2013 - OPEN 13.5

Workout 13.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

150 reps....WOW pain zone. Completed 1st 3rds in 3:40ish. Right where I wanted to be. I was just sucking wind. I should have done butterfly CTB. Ok score, should be good enough for Regionals.

04/03/2013 - MM MAP

10 min amrap @85%
Airdyne 30 calories
10 hang squat snatch 75#
10 CTB chin ups
Rest 4 min
10 min @85%
Row 350m
15 thrusters 75#
10 knees to elbow
rest 4 min
10 min airdyne @85%
36 double unders
24 airdyne calories
12 snatch grip OH walking lunges 95#

Again, back still feeling funny. Moved sessions around, avoiding heavy weight.

1st - 3rds + 28cals
2nd - 3rds + thrusters
3rd - 3rds + DUs + 12cals

Back felt fine.

04/02/2013 - EMOMs

A. Hang power clean; build to a 2rm
+
On the min for 24 min:
Odd- 3 TnG power snatch 145#
Even- 3 parallete hspu
+
On the min for 24 min:
Odd- 10 deadlift 185#
Even- 10 push ups


Woke up Monday. Felt strange pain in my back. Never felt before. Moved schedule around to do this lighter work. Did not want to hit heavy stuff.

EMOMs completed with Titin vest. Snatched felt great. pHSPUs are strict.

03/31/2013 - AD MAP

Airdyne 60 seconds @85%
Airdyne 30 seconds @50%
x22
(rest 10 min bw sets 11/12


Did at home, outside. Weather is starting to get nice.

85% was 75-78 RPM
50% was 55ish RPM

I did about 9 more calories in second part than the 1st. Felt great.

03/30/2013 - Team workout Crossfit Bound Opening

MY buddy Brandon Phillips had his gym opening. Went there and did a team WOD.

600 DU
300 KBS
150 OHS
75 Burpee
50 MU

There were 5 people on a team. So not bad at all. Worked out great because I fixed my MU problem....I think. Good day.