Playing catch up 2/28 - 3/4

As of today, I will keep this blog updated. Here is my first week back in Seattle working out at StoneWay CrosFit and coaching and running Mercer Island CrossFit.

Monday - CFT (crossfit total + clean)
Squat, press, DL, Clean
Old: 265, 355, 125, 195
New: 255, 355, 125, 190

-break- wod #2--
Nasty Girls:
3x
50 air squats
7 muscle ups
10 cleans #135

PR by 1 mins - 7:56
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Tuesday - 17'' of fresh powder = 5 hours of snowboarding!
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Wednesday:
Fran 3:30 PR (old time 4:09)
-break - WOD #2

OPT Flight Simulator - Unbroken Double Unders
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
*must stop in between sets, can not single skip in between

after failing 3x on any given round, complete the number required for that round and move on.
Ex: round of 30 - 23, 19, 21 - then just complete 30 and move to 35.
I estimate I did close to 500 double unders
Time 16:40 - calves cramped like crazy!!
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Thursday - 3/3
1 Rep Max OHS
95 x 5
135 x 5
155 x 3
165 x 1
175 x 1
185 x f, f.

-break WOD #2

5 rounds of:

150m Farmers Walk
20 Push-ups
7 Single arm KB Push Press, Right
7 Single arm KB Push Press, Left
#44 KB
Time: 14:01
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Friday 3/4
Coaches WOD
5 rounds
800m run
30 kb Swings #70
7 HSPU
 
Time 30:58
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TOTALLY and completely sore from calves to neck... and every where between!

Need to make up 3 x 800m run and "dirty 30"
 
Great week, cant wait to do it again next week....