4/7/12

Saturday - AM - CrossFit tester, PM - MAP Multi

AM

For time:

Chest to Bar Chin-ups - 30,25,20,15,10

Push Jerk (155lb) - 15,12,9,6,3

10:24.. First set unbroken... then very broken. Second set did 8 pull ups then broke a lot more. After that it was all 5's. breathing was ok, definitely not the limiter. All Push Jerk Unbroken. Disappointed in the time and the Pull Ups.

PM

7 minutes of work @ moderate aerobic effort:

10 KBS - 32kg

20 Box Jumps - 20"

7 rounds. Breathing was high but felt pretty good

--5 min recovery

7 minutes of work @ moderate effort:

10 Ring Dips

10 Wall Balls - 20#

10 GH Sit-ups

5 rounds. slow transitions but felt good breathing wise. GH Sit ups give me a burning sensation when breathing in the abs. Not really out of breath just painful to breath.. weird.

--5 min recovery

7 minutes @ moderate effort:

10 DL @ 155lb

10 Box Jumps - 30" - step down every rep

5 rounds. This was awful. Dead Lifts burned the hammies, again the step down on that height really limits me. While breathing felt off and just felt overall fatigued here I still believe the step down was the limiter

--5 min recovery

7 minutes @ moderate effort:

10 Hand Release Push-ups

50 Double Unders

6 rounds. Got a second wind here. Stayed steady until about 50 seconds left in which I pushed it to get that last round in. Breathing was great the whole time.

Today overall felt pretty good. Again, disappointed in the pull ups fatiguing out but I did 125 pullups wednesday so that may have played a part in it.

Also, dead lift still got to me. Maybe mix in some high volume dead lifts on tuesday or friday in the next 2 weeks? Not sure what your thoughts are on that coach, hopefully the high volume back squats and oly will carry over on competition day.