Crazy week!! Had my second Heat Transfer test today, long week of studying and trying to stay ahead of Thermo homework. I took Tuesday and Wednesday off and decided to burn some stress on 11.5 before studying all night:
CrossFit Games - wod 11.5:
20min AMRAP:
5 Power Cleans @ 145#
10 T2B
15 Wall Balls @20#
Pretty solid, warmed up, talked strategy with some of the guys before hitting it. We ended up deciding that keeping a consistent (not slow, just consistent) pace was the best idea for this wod. 20 minutes is a LONG time! I forced myself to say I wasn't going to break my wall balls and I'm really glad I did. The wod went well, ended up with 317 total reps (10 rounds, 5 Power Cleans, 10 T2B, 2 Wall Balls). I did all my wall balls unbroken!! But, I did outpace myself after the 2nd round, I had been trying to string the power cleans and that gassed me. The following sets I dropped the bar, took 3 breaths, did a rep, etc. Also, I split the T2Bs into sets of 5 with 3 breaths to rest in between. It really helped having people there yelling at me and keeping me on pace. I have a tendency to outrun my pace and get gassed! Overall, I'm happy with the way it played out.
We'll see what happens with the rankings, I'd love to be in the top 100 in the region when it's all said and done. Regionals would be an AWESOME surprise - I'm going to NUKE myself on 11.6 and maybe I'll get there!
Currently(as of 9:21pm) - 50th in the region overall and 19th for 11.5 in the region. We'll see how that holds up until Sunday!
Friday, April 22, 2011
Monday, April 18, 2011
04.18.2011
Power Cleans: 135, 185, 205, 205, 205 - then did one at 225. Last time I did this I had to squat clean everything over 205, so I think I should be able to get a better max!
Sunday, April 17, 2011
04.17.2011
Did 11.4 again today (second time through). Pulled out 111! 8 more burpees. Tons of people at the box yelling and motivating, it was awesome!
Also, I found a great article on hydration. Good read, especially for those of us in hotter states with the summer rapidly approaching.
http://www.athletefuel.net/athlete-hydration-top-physical-performance/
Also, I found a great article on hydration. Good read, especially for those of us in hotter states with the summer rapidly approaching.
http://www.athletefuel.net/athlete-hydration-top-physical-performance/
Saturday, April 16, 2011
4.16.2011
Friday:
5 rounds, Row Sprints.. Max distance until split goes over 1:40. rest 2 min.
Distances: 470m, 360m, 292m, 297m, 263m
It was interesting to see how my energy pathways break down.
Saturday (Today):
Spent around 45min foam rolling and stretching. My IT-band was really tight from the OHS on Wendesday (11.4) so I spent quite a bit of time rolling them. The difference in soreness and tightness afterwards was amazing! 11.4 round 2 tomorrow... o.O
5 rounds, Row Sprints.. Max distance until split goes over 1:40. rest 2 min.
Distances: 470m, 360m, 292m, 297m, 263m
It was interesting to see how my energy pathways break down.
Saturday (Today):
Spent around 45min foam rolling and stretching. My IT-band was really tight from the OHS on Wendesday (11.4) so I spent quite a bit of time rolling them. The difference in soreness and tightness afterwards was amazing! 11.4 round 2 tomorrow... o.O
Wednesday, April 13, 2011
11.4
I was able to pull out 1 round + 3 burpees... I'm going to do it again Sunday and see if I can get some more!
5 minutes after I finished 11.4, we did 50-40-30-20-10 KB swings and situps... Used the 62# KB ~14 minutes.. talk about a mental battle. I was BEAT.
Friday, April 8, 2011
Tuesday, April 5, 2011
Monday, April 4, 2011
Sunday, April 3, 2011
4.3.2011
Games WOD 11.2.... 10 rounds + 2 deads.. I need to work on my box jumps. I wasn't very consistent until the last round!
Part 1:
Part 2:
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