Monday 11-3-14

Sunday was a great rest day. Ate really bad, but we are starting a Paleo/Zone Challenge so, I was getting it all my sugar and junk off in on the last day!

-
Monday 11-3-14

Back Squats
195 x 6
225 x 4
245 x 2
265 x 2
275 x 1
285 x 1
-

Tall Jerks

45#, 95#

way harder than I thought with weight on the bar. 

Will need to play around with these some more. 

-

Split Jerk x 3

155, 160, 165, 165# 

---

CrossFit - Main Site 10/23/14

With a continuously running clock, complete 5 thrusters every minute.
From 0:00 - 5:00 use 75#
from 5:00 - 10:00 use 95#
from 10:00 - 15:00 use 115#
from 15:00 - 20:00 use 135# 

continue adding 20# every 5 minutes as long as you are able. 

-

(sorry for the crappy camera work, I just wanted to give a quick idea of how the rounds went)
- 

Set 1, at only 75#, my shoulders already felt tired! I was extremely please w/ my performance last Saturday and wasn't sore at all. But wow, I could feel all the Jerks and HSPUs today. Again, not sore, but I guess I would call it fatigue. 

SO, the set of 75# was still easy. Heck, even the 95# thursters went just fine. And though my shoulders were tired the weight still did not feel "heavy" and I was able to move quick through the reps in about 11-13 seconds. 

Round 4, at 135# things slowed down, but not bad. It was more cardio but the weight did not feel bad... until the 5th set.  I got all 5 reps and changed my weight to 155#. 

Rep one, I knew this weight was a game changer. I broke up the set in to singles... (thats not good) and only had a little time to spare before round set 2. 

I only pull off 3 reps in the second round, but that was all I had. I couldnt have got the last two even if I wanted to. 

21:00 + 3 reps
(1 round + 3 reps at 155#)

Great WOD, starts slow and easy and builds to a painful heavy benchmark workout.