So much slower today.

EMOM 12:
Odd minutes - 2 power cleans 145#, 2 front squats 145#
Even minutes - 5 weighted strict pullups

AMRAP 8:
8 hang cleans 95#
8 front rack lunges 95#
8 push jerks 95#
8 pullups

I got thru 4 rounds and 6 hang cleans in the next round.
Score - 4+6 RX

Felt really strong and fast today for the warmup.

Drills and 200m sprint.

CrossFit WOD run splits. 5 x 400m

Today's WOD was awesome...I love the running WODs...track day is my fave!!

WOD:
5 rounds for time of-
Run 400m
10 burpees
15 KB swings 53#
Rest 1 min

After the second round I was so winded that I wasn't sure I'd get thru it all...but weirdly enough it got easier as the rounds went by! I finished every round unbroken...no resting except for the prescribed 1 minute rests between rounds. SWEET!!

WARMUP:
Run 400m

Today's SWOD was interesting...never done this rep-setup before.

5-3-1-2-2 at 65, 75, 90, 85, 85 percent of 1 rep max.

Loads were 145, 170, 215, 200, 200

Good stuff, and the 1 rep set was lighter than I think I could have gone.

Not for time...2 rounds of-
15 hang snatch 45#
15 back squats 45#
5 toes to rope

WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
Power snatch 95#
Knees to elbows
Burpee over bar

I actually enjoyed this...it was hard during the 2 first rounds but it got easier after getting to the 6-rep round. Good stuff.

Warmup 400m run before class.

CrossFit run splits. OUCH...sooooooo sloooooooowwwwww...

Warmup WOD, not for time, 60% effort.

100m sled push 90#
1 rope climb
10 good mornings 45#
20 KB swings
40 double unders

Yay my dubs are getting so much easier and more efficient finally!

WOD:
21 deadlifts 225#
21 box jumps 24"
Run 400m
Rest 3min
15 deadlifts 275#
15 box jumps
Run 400
Rest 3min
9 deadlifts 295#
9 box jumps
Run 400

I LOVE DEADLIFT DAY!!

Today is gonna be a full-on rest day.  Other than being at work, I'm not gonna do anything strenuous.  This past weekend was quite exhausting with all the workouts, rides, events, and running around like a maniac.  Plus, Brian is sick, and I don't wanna get his cold so I'm gonna keep myself as healthy as possible.  No running myself down.

Shop ride with Rod and a couple of customers who'd never ridden in a group before. They did pretty well other than speeding up when they got to the front of the paceline. We'll break them of that. :)

LOTS of mobility stuff...I couldn't even lift an empty bar after the ride and the lack of sleep the night before. TIRED.

Ride to the box on my single speed.

800m run at the beginning of the WOD.

From the box to the shop.

Today's WOD was insane.
Teams of 2 - Except for run and double unders, all exercises are alternating...one person does reps while other does isometrics and then switch.

Run 800m together

100 burpee wall balls
Plank hold

100 pullups
45# plate hold overhead

100 KB swings (53#)
Handstand hold

100 push press (95#)
Squat hold

200 double unders (100 each, working together)

Did this workout with a guy who I usually wouldn't work with but he was a good partner. A little stronger than I am but I have more endurance. So we did pretty well as a team.