11/21/2013

A. Power clean & split jerk, 6 x 1 @ 75-85% 1RM; begin a set every :90
B. Ring dips, 3 x 4-5, 20X1; 2:00 rest
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For time:
800m run
100m sled drag, heavy grinding effort
25 pull-ups
35 burpees
25 pull-ups
100m reverse sled drag, heavy grinding effort
1000m row

A. complete @165
B. 5(unweighted), 5(5#), 5(10#)
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29:49
180 pounds on sled
this one was weirdly awesome


Great day today. The power clean and jerks felt really light, although it was a little strange to power clean since all I have been doing for the past few weeks is squat cleans. Dips went better than I thought they would, I am getting better at those. The sled drag workout was actually pretty awesome. I was dreading it all day, because long chippers are not my strong point at all, especially when it involves running, sled drag, and burpees, but it actually went really well. I took the run at a pretty steady pace and felt great the whole time. The first sled drag was rough but not as bad as I thought, although that is the heaviest sled drag I have ever done. When Leah and I were setting up for the workout we weren't sure exactly how heavy the sled was supposed to be. Stephen said we should look like we're masters athletes dragging a sled at the CrossFit Games. In my mind I was thinking it would be around 100-115 pounds but that was way too light. Leah ended up putting 180 pounds on there and I didn't think there was any way I would be abe to drag it, but I actually did alright with that weight. All pull ups were butterfly and felt really good, the first time I broke them up 9-9-7 and the second time through was all sets of 5s. The 35 burpees were reaaaaal slow but steady. Thank you Stephen for keeping me on track through those, I'm sure that was not the most exciting thing to watch haha. Once I got back to the sled I had to drag it in reverse and jesus that took forever. I was so tired by this point and breathing pretty hard, I was stopping probably three times during every 25 meters. I finally made it to the row and it was pretty slow, I probably should have gone a bit faster. I did get a little kick around 250 and was able to power through until the end, finishing just under 30:00. I'm very happy with that, I thought this workout was going to take me a lot longer. Overall, I thoroughly enjoyed this workout. My engine has improved so much, I was breathing heavy the whole time but never felt like I was going to die, and I recovered relatively quickly after it was over. I was able to keep moving at a relatively steady pace the entire time. This is definitely encouraging, I know I am slowly getting better at my weaknesses.