Tuesday March 24, 2009: Feelin' good.

Strength work: Single leg support clean and jerk. (As in the linked video except with TWO hands. :) 1 x 44lbs, 54lbs, 66lbs, 71lbs F on R, 71 F on R, 71lbs Bilateral, 76lbs B, 76F on R 3x!

It's incredible what you learn about yourself when you are forced to support on only one side at a time. I would have assumed my right side to be stronger as I am right leg dominant as far split jerking and running. Surprise, surprise.

WOD: "The Hilt" 21-15-9 of squat clean and burpees for time.
Used 98lbs for squat cleans and manged not to have any failed reps. Time: 14:23.

Wednesday March 25, 2009: Poor sleep, wired until about 1am and up at 5. Ouch! Strength work: Shoulder Press 5 x 44, 60, 70lbs 2x 80lbs, 1 x 88lbs, 1 x 93lbs, 93F, 93F, 1x88, 88, 88, 88, 88lbs

WOD: "Lynne-like" "Lynne" is a named CF work-out which consists of 5 rounds during which you do max bodyweight bench presses immediately followed by max rep pull-ups. Rest as needed between rounds. Since we do not have any benches in the gym the sub was bodyweight ring dips. Ouch!

Round Ring Dips Pull-ups (chest to bar)

1) 10 13

2) 11 13

3) 7 14

4) 6 10

5) 6 10

Totals 40 60

Feeling the lack of sleep.

Thursday March 26, 2009: 7.5hrs sleep

RUN: 20 minute tempo at Carrier Park. 8pm

Well, I last did this same run on March 11th. As I said then I don't know the exact distances for the loop but there was significant improvements this time out. Last time I did two loops in 19 minutes and finished out the final minute about 50m past the start of the bike track.

This time out I went through the first loop in 8:57 and was feeling smooth. I ate a banana with almond butter within an hour before running and my stomach was turning just a bit during the 2nd lap. I focused on staying relaxed and pulling my feet up off the ground. I went through the 2nd loop in 17:45. Passed the white shed in 19:35 and hit 20 min at the far end of the woodchip straight away just before the right turn. (Means nothing to you I know.)

Now while over a minute for two loops in 2 weeks there are multiple factors which may have contributed to this improvement. 1) I wasn't tugging Lloyd on the leash with me this time. 2) I didn't hit a 5 rep max in deadlifts 2 days prior this time. These are the two main contributors in my opinion. I enjoy running this loop for tempos so we'll continue to see how things go. I'll probably do at least one more at 20 minutes before I up it to 25 or 30. I hope to hit the track for my next interval work. Distance: 3 miles

Friday March 27, 2009: Poor sleep again. In bed at 11 but then my dog Hoka woke me up at 3:45 with an ear infection and by the time I found her ear drops I was wide awake and unable to sleep knowing that the alarm was going off at 5.

Morning Strength work: Muscle snatch-snatch balance-overhead squat Find max muscle snatch and do 3 work sets across. 1 x 33, 44, 55, 60, 60, 60, 60lbs. The video is me providing an example of this lift sequence.

PM strength work: was doing laundry in the club house and spent about 20 minutes in the fitness room doing the following:

Push-ups: 4 sets of 25

Dumbbell Turkish Get-ups: 5x 10bilateral, 5x 25B, 5x30lbs on the right, failed on the left.

Squats: 200 in the following sets 25, 25, 25, 50, 25, 50

I need to work on push-ups more. I used to do sets of 20 or more daily and I've gotten away from that. Now I rarely do more than 10-15 and I can tell the difference.

Saturday March 28, 2009: Much better sleep, ~8hrs.

WOD: 5 rounds of 50' overhead walking lunge (used 10kg/33lb bar) and 21 burpees.

First round 2:20, 3 rounds 7:40, 4 rounds 10:04, Total time: 11:59

Can go heavier on the overhead walking lunge weight.

This is a main page work-out and it is the first crossfit workout I ever did. The first time I did it with Corey I used the 30lb bar and struggled to do it. Plus it was my first time doing burpees and I couldn't believe how much was heart was pounding. At that point I only ever associated an extremely high heart rate and discomfort with running hard. I quickly learned MANY new ways to push physical and mental barriers. Now, it's just a matter of making myself cycle through the burpees faster. The first time I did this workout it took me 18:10.

Estimated weekly mileage: 4

Total estimated mileage 2009: 25

90, 400s, 200s

Sunday March 22, 2009: Active Rest. Ended up walking 7+ miles around property of the Biltmore House. Spring is here!

Monday March 23, 2009: Good sleep and afternoon 40min nap.

RUN: Original CFE WOD was 6 x 90s on 90s off. I was anticipating to hit about 400m for each round. Now keep in mind I did this at Carrier Park so it is not definite that the splits are accurate, but I felt pretty smooth. On the first interval I hit the 400 in 1:15 and continued through for the remaining 90s. At this point I knew I had the option to either slow waaay down or modify the run. I felt good at that pace so I decided to go with it and continue with 400s. I ended up running 4 total and could feel my form start to break on #4 and some "reaching" going on with the stride. So, I finished with two 200m. Here were my splits and rest times:

1) 400 in 1:15 ran through til 1:30, 1:30 rest

2) 400 1:15, 1:45 rest

3) 400 1:15, 1:45 rest

4) 400 1:16, 1:44 rest

5) 200 0:34, 2:26 rest

6) 200 0:36

I'm happy with where I am. This is the first time in my training that I feel like I have some speed from the start and instead have to build up the strength endurance to make improvement. I remember a workout I did spring of 2000 about a month before I ran 5:05 for the 1600. I did 8 400s between 74 and 76 with 2 minutes rest. While I did end up running a 62 split in the 400 later that spring I remember it being harder to hit 75s. Again, exact distance today is questionable so I'll really know how I feel when I get on a track. Hopefully within the next week!

Training Recap March 15-21

Sunday March 15, 2009: 2hr 20min hike at Bent Creek. Lots of uphill. Did a total of 200 squats in sets of 30-50 intermittently during hike.

Monday March 16, 2009:

Strength Sets: Front Squats 5 x 88, 98, 110, 115 2x120 (F on 3) 1x120, 125F, 125x1, 130F These need work! I've done 130x1 in the past.

WOD: 7 Deadlifts, 9 box jumps, 5 deadlifts, 15 box jumps, 3 deadlifts 21 box jumps for time: 2:30

Deadlift was 75% of my 1RM(220lbs), 164lbs and box jumps were 20"

Felt good can pull faster on deads. Jumped on and off boxes, can inc turnover.

Tuesday March 17, 2009: Rest Day

Wednesday March 18, 2009: Tired. No nap.

RUN: 60sec on, 90s off, 45s on, 90s off, 30s on, 90s off, 15s on, 90s off, 30s on, 90s off, 45s on, 90s off, 60s on.

At "200m track" of local apt complex. Who knows the accuracy of it. It's paved but there is some rolling to it. The sign said 8 laps to the mile. Felt good was rolling through the laps between 36 &38. Equaled the distances of 1st set when finishing and covered slightly more distance for some. We'll see how accurate the track is when I get on a real track here soon. Felt great. I feel powerful and explosive off the ground which is something that has never come naturally to me. Thank you CrossFit.

Approx 1mile run.

Thursday March 19, 2009:

WOD: 100 Broken Thrusters
10 thrusters @ 88lbs 1:40
20 thrusters @ 71lbs 2:46
30 thrusters @ 55lbs 1:55
40 thrusters @ 44lbs 1:51
With 5 minutes rest b/w each round overall time was 23:27
Felt good, can push harder on 10/20. Pushed really hard for last 40. A burner.

Friday March 20, 2009: Rest Day

Saturday March 21, 2009:

RUN: 12 minute tempo run at Bent Creek. Walked with Corey and dogs to trail head, walked the to the end of the trail (just over 0.5m??) from there I did a couple squats, one stride and started. Hit the trail head in 4:46 turned and hit the start in 9:04 (more downhill in this direction) then finished the 12 minutes at the 3rd blue hash before the stream. Approx 2 miles run.

Estimated weekly mileage: 3 miles

Total estimated mileage 2009: 21 miles

Training Recap March 8-14

Sunday March 8, 2009: Rest Day. The usual Sunday hike about an hour.

Monday March 9, 2009:

Strength work: Deadlift: 5 x 132, 160, 175, 190, 190, 203 (5 rep PR!) Then 3 x 154, 154
If you've ever done a really heavy 5 rep max on the DL you know how it takes so much ou of you. After that you can't come close to picking up the weight again even once as your spinal erectors and whole posterior chain are totally fried. Feels great.

WOD: 3 Rounds of max rep knees to elbows immediately followed by a 400m run. Rest as needed between rounds.

Round 1) 33 K-E, 1:28

Round 2) 26 K-E, 1:27

Round 3) 20 K-E, 1:25

Nothing like the feeling of a dead core or exhausted posterior chain when you are trying to run fast. Its good though as it forces me to really focus in on maintaining run technique when tired. The 400m course is not exact and is an out and back on the road. There is a slight uphill from the start and then you go downhill a bit just before you turn. I'd hit the turn around and just feel like it was so hard to pick my feet up to run fast. Overall, great day with the run and deadlifts. Total miles: 1

Tuesday March 10, 2009: Rest Day! My body is sore after yesterday. Time to recover.

Wednesday March 11, 2009:

RUN: 20 minute tempo effort at Carrier Park. This is a surface which is half paved half woodchip trail and I do not know any distances specifically. There are some 200 and 400m markers along the way but it was too dark to catch the splits.

Two loops in around 19 minutes and then finished at about 50m past the bike track.

Ran with my dog Lloyd which will NOT happen again on a workout. I thought it'd be good for him to burn some energy and maybe even pull me along a bit. Instead I was tugging him as he didn't appreciate my pace which was clearly slower than his run but faster than his walk and he was trying to walk the whole time. I looked like I was abusing him. haha Next time I'll know. Estimated total distance 3+ with warm-up.

Thursday March 12, 2009: 7.5hrs sleep, 30min nap Feel pretty good.

WOD: 5 Rounds of 30' Mofo variation (hang clean, alternating step lunge, front squat, repeat) 20kg bar and 9 jumping squats

1st round 1:44, 7:44 overall. Go heavier next time!

Friday March 13, 2009:

RUN: 40 minutes thresholdish effort with 20 squats every 5 minutes during run. 3 20sec strides after. At Bent Creek with James. Felt good. 5.5 miles as a rough estimate

Saturday March 14, 2009:

Lite WOD:

Some dumbbell turkish get-up work and 1/2 tabata squats 18, 18, 17, 18

Estimated weekly mileage: 9

Total estimated mileage 2009: 19

Training Recap March 1-7

Sunday March 1, 2009: Good sleep. 10+ hrs. 2hr hike with Corey and dogs.

Monday March 2, 2009: Sleep only 5hrs. Ouch. 4:45am just comes way too early.

Strength Work: Back Squats 5x 45, 77, 88 3x98 Then 21x98 Can go up for the next 20 rep! Felt great.

WOD: 15 Thrusters 10 Wall Balls 10 Thrusters, 20 WB, 5 Thrusters, 30 WB For time.

Did the thrusters at 83lbs and used 10lb ball for 10' target.

Time: 8:44. Moved well. Felt good.

Tuesday March 3, 2009: Tired.

Strength sets: Barbell Turkish Get-ups 11, 22, 33, 44, 44, 50, 55lbs on the right side only, failed 2x on L. This tied my PR for a dumbbell TGU! It is much harder with the barbell as you have to stabilize the bar.

WOD: 21-15-9-6-3 of Sumo Deadlift High pulls and Push-Jerks Used 65lbs. Time: 8:47

Wednesday March 4 and Thursday March 5, 2009: Rest Days

Friday March 6, 2009: Sleep is ok ~7hrs last night. Not enough this week in general.

Strength work:

Clean and Jerk: 77, 88, 98, 105, 110, 115, 120F on jerk, 120F on jerk, 110, 110, 110.

115 is my approximate body weight and a PR!

WOD: "Jeremy" 21, 15, 9 Overhead Squats and Burpees Used 66lbs for OHS Time: 7:37

PM RUN: 7 minutes on, 3 min off, 5 min on, 2 min off, 3 minutes on. 2 min rest and then did 1/2 tabata squats with 16 squats per interval. I did this run at Bent Creek on the trails and have no way to really quantify but it was more to just get me running again. Felt good. Approx 2 miles.

Saturday March 7, 2009: Rest Day

Estimated weekly mileage: 2

Total estimated mileage for 2009: 10

Training Recap Feb 22-Feb 28

Sunday February 22, 2009: Sleep: 10+ hrs. Felt SO good!
RUN at Carrier Park. 60 seconds on, 60 off, 45s on, 45s off, 30s on, 30s off, 15s on, 15s off, (I turned around at this point and headed back to see about where I could finish relative to the start.) 15s on, 15s off, 30s on, 30s off, 45s on, 45s off, 60s on, Done. I walked the "off" portions. Finished my last 60s run right where I began so I technically made it slightly farther on the way back or however far I walk in 60 seconds. So, this was 5 total minutes of running. I only did a couple strides and squats for the warm-up, but for simplicity we'll count today as a miles towards the total.

Monday February 23, 2009: 7.5hrs sleep.

Strength Work: Front Squats 5x88, 93, 193, 108lbs Then, 3x108lbs The front squats need work. They are my main limiter to improve my cleans.

WOD:"Grace" 30 power clean and jerk for time. I used 77lbs. I did this solo. Here is the breakdown of splits.

10 1:48

15 2:40

20 3:35

30 4:58 (PR!)

This is not only the heaviest I've done this WOD (used 65lbs before) but it is also a PR and it felt relatively easy. I conserved far too much early on. It's the distance runner mentality and it drive my husband Corey nuts sometimes. haha Overall, I'm pleased.

Tuesday February 24, 2009: Rest day

Wednesday February 25, 2009: 7hrs of sleep, no nap. Feel tired.

Strength Work: Push Jerks 5 x 66, 77, 88, 88, 88, 93, 93lbs

WOD: 10, 8, 6, 4, 2 Snatch with 30 feet of overhead walking lunge b/w each snatch set.

Used the 15kg/33lb bar. Took 5:40 and felt good. Can go heavier next time, but the overhead walking lunge is the limiting factor with the weight.

Thursday February 26, 2009:

Strength Work: Snatch practice but was cut short. Hit 60lbs easy.

Friday February 27, 2009:

Strength Work: Thrusters 5 x 66, 76, 88, 93.5 , 98lbs (5 rep PR), then 1x 103lbs

I was timing tabata intervals for others and cooled down way too much after the 5x98 so I wasn't ready for the 103 set. Next time.

WOD: Half Tabatas (to 2 minutes of each exercise working for 20 seconds and resting for 10) No rest between intervals.

Wall Ball (10lb ball, 10' target) 9, 8, 8, 9: 34

Box Jump (20") 11, 11, 12, 12: 46

Push Press (20kg/44lb) 10, 10, 12, 11: 43

Burpees 6, 6, 7, 8: 27

Total score: 150

Again, I am too much of a pacer. Corey had to yell at me to push through each interval during the last two intervals of each. It's sometimes hard because tabata is often scored by your lowest round of the 8 (or 4 today) intervals. However, the overall number also says alot.

10 skin the cats broken up into: 3, 3, 4

Saturday February 28, 2009

WOD: 3 Rounds of 5 sets Bear Complex (Pwr Clean, Frnt Sqt, Push Press, Bck Sqt, Push Press)

Immediately followed by Max Ring Push-ups

Round 1) 66lbs, 16 Ring Push-ups

Round 2) 77lbs, 20 RPU

Round 3) 88lbs, 13 RPU

The bear complex is up 11lbs from when I did it on Feb 7th and I while it was hard I can go heavier next time. The hardest part about it is not putting it down during the 5 cycles. Your grip is just dead. Overall, it was a good mental push.

Estimated weekly mileage: 1
Total estimated mileage for 2009: 8

Training Recap Feb 15- Feb 21

Sunday Feb 15, 2009 Rest Day

Monday Feb 16, 2009 6 hours of sleep, no nap.

No strength sets.

WOD=FRAN. Fran is one of the infamous benchmark workouts. It consists of 21 thrusters 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups for time. It never seems too bad on paper, but you can't image the degree to which thrusters jack up your heart rate until you experience them. The women's weight is prescribed at 65lbs and due to the fact that we have kilogram bars and plates I did it at 30kg/66lbs. I didn't do this workout until we closed at 8pm and all day I had a feeling of anticipation very similar to what one feels on race day.

Pull-ups were all chest to bar and I completed it in 7:28.

This is my first time under 10 minutes even with chin over the bar. I have been hitting some heavy thrusters a couple times over the past couple of months and they felt MUCH better. This was my rep breakdown for each round:

Round Thrusters Pull-ups
21 15/6 12/7/2
15 9/6 6/5/4
9 9 9
One chunk at a time. I hope to be under 5 minutes before the end of the summer. I just need to get myself in the right situation with someone beside me who doesn't put the bar down or come off the bar. All in time.

Tuesday Feb 17, 2009: 6 hours of sleep, 30 min nap.

Rest Day.

One thing that I have drastically changed in my training is focusing on rest and recovery as the primary importance towards training. For anyone who has known me for awhile this is a HUGE change in my mindset. I was the psycho doing a minimum of one hour of the elliptical on EZ days and upwards of 2.5hrs on my insane days. And I used to wonder why I was constantly injured. I didn't understand the fact that more is NOT always better. On top of that I did lots of bull shit lifting of isolated muscle groups.

One of the CrossFit Journal articles that really hit home with me was from the CFJ issue 29 in Jan 05 "What About Recovery" by Coach Greg Glassman. You can view a free PDF copy here. My favorite part is where Coach says, "I want to ask someday, 'Who are those amazing athletes?' to which the answer comes, 'the new resters.'"
Now, I admit that it has taken me nearly 2 years of CrossFitting to FINALLY begin to embrace this idea. I do less training now than I have since I got serious about athletics back in high school, yet I'm constantly making gains. Especially as a distance runner to do a WOD that is less than 10 minutes and call it a day can be mentally challenging. However, over time I've truly come to appreciate the idea of quality over quantity with quality equally high intensity training.

I'll touch on this more in the future.

Wednesday February 18, 2009 4.5 hours of sleep. Yikes. What did I just say about recovery?? The first month of business continues to be challenging as far as shutting the mind off at night to sleep.

Strength sets: Overhead Squat (OHS)5x 45, 66, 71.5, 77, 82.5, 87, 92lbs (5 rep PR!) 1x97lbs F on 2, 1x102 (New 1 rep PR) I had only hit 100lbs once prior to this. I'm really happy with 92x5. It felt good.
WOD: 30-20-10 knees to elbows

3- 6- 9 Overhead walking figure 8s 20 feet (boxes were set 10' apart so you had to walk around one and come back around the other to cover 20' for each set.

Used 80% of my OHS 5 rep max or 72lbs which was WAY too heavy. As a result I flew through each round of the K-E as I finally learned the kip and struggled desperately on the Overhead walking portion. My overall time was 31:50.

28 second L-sit (as pictured above). I need to work on this. Some people can hold this for 3+ minutes! Give it a try. Need some parallettes? You can make your own inexpensively. They will serve you much better than any swiss/physioball. Here's how.

Thursday February 19, 2009 Decent sleep, but still not ideal. 7 hrs + 30min nap.

Strength sets: Weighted Ring Dips: body weightx5, 3xBw+5lbs, 3xBW+10lbs, 3xBW+10, 3xBW+12.5, 3xBW+12.5, 3xBW+15(PR), 1xBW+10kg/22.5lbs (PR)
WOD: 150 feet walking lunge (took me 45 total steps), 21 burpees, 50 squats Total time: 3:19.

Short little burner. Felt good. Lunges good be faster without concrete floor and turning every 30 feet. Burpees were straight through but always could be faster. Squats were 50 straight.

Friday February 20, 2009: Rest day. Not enough sleep.

Saturday February 21, 2009: Good sleep, 9 hours!

No strength work.

WOD: 5 OHS (50lbs), 10 tuck jumps (TJ), 10 push-ups(PU), 4 OHS, 15 TJ, 15 PU, 3 OHS, 20 TJ, 20 PU, 2 OHS, 25 TJ, 25 PU, 1 OHS, 30 TJ, 30 PU. Overall time: 9:03.

Could have gone heavier in OHS. Did this one with Brutal and Eric. It was fun.

Total weekly mileage: 0

Total estimate mileage for 2009: 7

Training Recap Feb 8-Feb 14th, 2009

Sunday Feb 8, 2009: Active Rest Day. Hiked with Corey and dogs 90 minutes.

Monday Feb 9, 2009: Strength sets Thrusters: 5x 20kg, 30kg, 35kg, 40kg/88lbs

Sumo Deadlift High Pulls(SDLHP): 3x 35kg, 37.2kg, 37.2kg/82lbs

WOD: 3 rounds for time of: 10SDLHP, 15 thrusters, 20 push-ups. Used 25kg/55lbs

Round 1) 4:04 SDHP 10, Thrusters 9,6 Push-ups 7/7/6

Round 2) 3:35 SDHP 10, Thrusters 11,4 Push-ups 10/10

Round 3) 3:48 SDHP 10, Thrusters 10,5 Push-ups 5/7/8

Overall time: 11:28

Did this WOD solo. Hard to push after a long day. Feeling somewhat unmotivated. 6 hrs sleep +90 min nap.

Tuesday Feb 10, 09 Strength sets: weighted chest-to-bar pull-ups 5x5 BW+7.5lbs, BW+10lbs, BW+12.5lbs, BW+10kg/22lbs, BW+15kg/33lbs chest-to-bar with supinated grip. P.R.!

WOD:

10 L pull-ups (chest to bar)

15 box jumps (20")

20 knees to elbows

50 squats

20 knees to elbows

15 box jumps

10 L pull-ups (chest to bar)

Time: 5:25

Turnover is still slow with knees to elbows. Good workout. Got to push with a group. Sleep about 6hrs.

Wednesday Feb 13, 09: Rest Day

Thursday Feb 14, 09: Lots of sleep! But still feeling sluggish.

Strength sets: Hang clean: 1x 88lbs, 88lbs, 98F, 98, 103, 108F Significantly off PR (115) today.
Push press 3x66, 88, 98, 103, 108x2 F on 3.

WOD: 4 rounds of 10 hang cleans (88lbs), 7 high box jumps (28")

2 rounds in 5:10 Total time: 9:52

Friday, Saturday and Sunday: No organized work-outs. Some active rest and walks with dogs. Catching up on sleep.

Total mileage for week: 0

Total estimated mileage 2009: 7

Training Recap Feb 1-Feb 7th 2009

I failed to keep any exact record of my training from the time I graduated in early December until February. I can promise you that I was not doing any crazy secret running &/or any major training during that time. There were many hours in the car moving and visiting family before the final move south in late December. I enjoyed the holidays eating plenty of delicious treats and made sure to get in an occassional ass kicker with visits to CrossFit Legacy in Baberton, Ohio and SPC-CrossFit in Stow, Ohio. I ran an 800m once for a New Years Day WOD at CrossFit Asheville. They clocked me at 2:20ish, but I PROMISE you that the course is no more than 700-730m at most. (Nothing personal Randy! But I know I wasn't in that kind of shape especially after a CFT!) I also went out for a 6 mile jaunt the first week in January to get myself and the dogs out of the hotel. When I saw jaunt I mean a run with intermittent walking. Gasp! Yes, walking I do a lot of that these days with Corey and the dogs on the local trails. I guess walking trails is often referred to as "hiking" but let's face it. To any distance runner there is either running or walking.


Sunday Feb 1, 2009: Rest Day. Opening day at the gym. Lots of prep work to get everything ready. Exhausted.


Monday Feb 2, 2009: Strength Sets- Deadlift (DL) [Good video but tuck those chins!]
Warm-up 5x110, 5x132, 3x 153
Work sets: 5x 176, 176, 176, 176, 186.
Workout of the Day (WOD): 21-15-9 110lb DL and 20" Box Jumps
Failed to record my final time It was around 6 minutes. This is what I did write: Did the DLs all straight through, stepped down for the 21 and 15 box jumps, jumped down for the final 9. I can increase the turnover on the first two sets of BJs and stop pacing so much. Can go up in weight on the DLs for the WOD.


Tuesday Feb 3, 2009: Strength Sets- Push Press 5x98, 2x103lbs
No WOD. Exhausted not sleeping well with all the opening.


Wednesday Feb 4, 2009 Strength Sets only: 5 sets of 5 Bodyweight Ring Dips. Getting deep, working hard on reps 4 and 5.


Thursday Feb 5, 2009: Rest


Friday Feb 6, 2009: No strength sets.
WOD: Tabata Mash-up Ring Push ups & Knees-to-Elbows
Ring Push-ups: 6, 6, 6, 6, 6, 6, 6, 6 -->Hard the last 3 rounds
Knees to Elbows: 8, 8, 8, 8, 8, 8, 8, 8 -->Slow turnover. Need to work K-E kip!


Saturday Feb 7, 2009. Sleep is better.
WOD: 3 Rounds of:
5 cycles of Bear Complex (Deadlift, Hang Pwr Clean, Frnt Sqt, Push Jrk, Bck Sqt, PJ)
Immediately followed by max rep chest to bar pull-ups
Round 1) 25kg/55lbs Bear, 20 pull-ups
Round 2) 30kg/66lbs Bear, 15 pull-ups
Round 3) 35kg/77lbs Bear, 10 pull-ups
Wimped out on last set of pull-ups. Tired. Traps have been VERY sore. More than likely from teaching the clean and Burgener Progression many times this week. Overall, good work-out.


Weekly Mileage 2/1/09-2/7/09: 0
Total Estimated Mileage 2009: 7