Moving a bigger bell...

Wednesday May 6, 2009: Sleep 7hrs, no nap

CFE Row: 2pm

3 rounds of

5 seconds on 10 seconds off,

20 seconds on, 10 seconds off,

10 seconds on, 10 seconds off,

30 seconds on, 10 seconds off,

25 seconds on, 10 seconds off,

15 seconds on, 10 seconds off
This is the version I did which is slightly different from the version written on the site, but still works for the same amount of time per round.

Distances after each round were

1) 538m

2) 1075m (537m)

3) 1617m (542m)

Strength/Skill Work (6:30pm)
Overhead Squat: 5x45, 75, 85 and 4x95 failed on 5 moved onto DL

Deadlift 5x132, 3x176, 1x196, 206, 220, 230F, 230F

It's been quite awhile since I pulled over 200 for anything (months actually) so I wanted to at least match my PR. It may be 225 I'm not sure to be honest and wasn't writing down back in Jan when I hit it. Until I do it again, 220 it is.

WOD: 3 rounds of 1 minute max burpees immediately followed by 30 kettlebell swings (45lbs) 30 sit-ups. The next round starts at the start of the 4th minute. So, the 2nd starts at 8 minutes. The last round in completed for overall time.

Burpees: 23/19/16 Overall time 19:23This was the first time I have used the 45lb KB. It felt good. I did 20 straight the last two rounds. I could definitely swing the 53lb or whatever the 1.5 pood is if I needed to.

Thursday May 7, 2009: Sleep 6hrs, closed my eyes for a 10 minute nap. Man, I didn't want to get up.

WOD

3 rounds of
50 double unders

10 handstand push-ups

8:42

Those double unders kill me. However, I can do upwards of 10-15 at a time. Two weeks ago I couldn't do 3. All in time, all in time. At least my fear of them coming up at regionals has forced me to work on them. Oh, how it is easy to focus on our strengths.