3/25/13
CFR - 1hr - 5:30am
Strength: Push Press 3 x 5 = 115#, 120#, 125#
WOD: 25min AMRAP of:
50 Overhead barbell single leg walking lunges @ 45#
40 American KB swings @ 53#
30 Hand release push-ups
20 Hand stand push-ups (scaled to box in pike position)
10 ring dips using red ban
*** completed one round, then on second round, after doing 15 lunges with the 45# barbell, I switched to the 25# barbell. I made it through 28 hand release push-ups when the 25min time limit ended.
3/26/13
CFR - 1hr - 5:30am
Strength: Back Squats 3 x 5, Take 90% of 1RM, then do three sets at 65%, 75%, 85% of that.
I did 115#, 125#, 140#.
WOD: 3 x 400m run every 3 min (must keep all three times within 3 seconds of each other or suffer a burpee penalty).
I did 1:36, 1:36, 1:35
3/27/13 & 3/28/13
Mobility and prep work for 13.4
3/29/13
CFR - 1hr - 5:30am
The Crossfit Games Open WOD 13.4:
7min AMRAP of:
3 Clean & Jerks @ 135#
3 TTB
6 CJ
6 TTB
9 CJ
9 TTB . . . etc. until 7min time cap is reached.
*** I completed 37 total reps. My goal was to make it into the 12-rep round and I completed 1 rep of the 12 CJ's round !!!
3/30/13
Long Ride - 2hrs - 2:00pm
29.65M ride on indorr trainer. Average 14.82mph.
3/31/13
Long Run - 65min - 11:30am
1/2 mile warm-up with stretching, then:
6.73M run in 58:43, ave pace 8:43.
TOTAL training time: 7hrs 5min
About Me
- roosta
- 43yo father of two. Type A, loves to plan, make "todo" lists, and stack things. My heart is on my sleeve. Both sleeves actually. I'm an open book. I favor symmetry. I can't be late for anything. I hate talking politics and religion. I watched the movie “Jaws” when I was much too young (and yes, it still haunts me). I could leap tall buildings in a single bound had I only done more squats and plyometrics as a teen.(Crossfit has me believing that I will one day). For 21 years I hid my mini-battles with OCD, the weirdest obsession revolving around the number “8”, all of which abruptly ended the night of October 27th, 2004. I've never tried an illegal drug, or cigarettes for that matter. People laugh at this, then call me a liar, but it's true. I say "Happy Holidays", not "Merry Christmas". It's the PCness in me I suppose. I leave out the word "God" when I say the Pledge of Allegiance and have so since the 10th grade. I think it has something to do with Separation of Church and State. I prefer sleeping with a night-light. So what? I have one addiction. No wait, two. Actually, three. Ice cream, Crossfit, and triathlon. Yeah, I know, these don't really work together too well.
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