Monday, November 17, 2008
Philanthropy
Last Saturday saw the first cville cf "outing" in the form of the Turkey Trot 5k. Jonathan, Sean, myself, and other Beta crossfitters showed up to represent amongst a slew of people, from recreational runners to sub-15min-5k-ex-cross-country runners. Hopefully we'll be able to get the official times eventually and post them, but it was overall a good showing for a rainy and cold Saturday morning. On the flipside, I found out that while solely doing metcons that avoided running still gave me the right amount of energy, it predictably condemned me to DOMS like a mother.
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Dead stop front squats 6x3:
95, 135, 165, 185, 185, 185
Burgener Warm-up practice today. Very new to the Oly lifting, and didn't feel confident on hang power snatches, so I sub'd KB swings to do...
5 rds. for time:
35 lbs KB swing, 15 reps
Run 400m.
13:10
I used my Army land nav pace count to estimate the 400m. on the road outside Rocky Top.
push jerks (didn't remember the WOD correctly, did 7x3)
60, 60, 60, 70, 80, 80, 80
Oh, as we all know, getting DOMS like a mother is the best way to get DOMS.
Yesterday - Back Squat 5 x 5
165, 175, 180 (PR), 185 (PR), 190 (PR)
Today - Helen
3 rds for time:
400 m. run
35 lbs. DB swing
12 Pullups
Did it in boots and ACU pants.
-10:28
DL:
2x10 @ 25%
2x5 @ 50%
2x5 snatch grip DL @ 50%
3x3 @ 70%
5x2 @ 80%
4x1 @ 90%
Trying to work on my technique in the C+Js...as much as I could anyways without bumper plates and going to North Grounds gym (I detest football games).
115
115
125
125
135
135
145
The weight wasn't an issue, but progress in the technique is slowly and steadily increasing.
Lynne today, weighed in at 150lbs
135 lb bench 10/9/8/7/7
pullups 15/15/15/15/15
hope everyone has a good break, if anyone is still in town and wants to get something together post it up! (I'll be in town still)
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