Gotta Love Long Workouts on Mondays...

Back to 3 minutes REST this week in the 4 cycle met con workouts...how will this affect you???? Well, like always you should be pushing as hard as you can for each cycle of 3 or 4 minutes, no breaks for water, etc. until the rest interval and you should be aiming to be completing your reps continuously. After the last 6 weeks of these workouts with decreasing rest times your body is getting better at recovering so I would expect with 3 minutes rest this week that your work output will stay relatively consistent over each of the 4 cycles.

WOD

8 Box Jumps

6 Push Jerks 125 lbs / 85 lbs ( I did 80lbs for the first two rounds (less one lift) and 75lbs for the remaining lift and 2 rounds - Woo Hoo! Finally getting the weights up!)...Oh yeah - I was also stupid and did Push Presses instead of Push Jerks....nothing like working harder than you half to!

5 Pull ups

3 KB Swings 32 kg/ 24 (I have been using the 16k KB but today did the workout with the 20kg KB. THAT was hard. Good thing there were only 3 per round!)

3 Rounds

REST 3 MINUTES

4 CYCLES

Time: 31:13

Angus' Time: 25:24 (I had to let him beat me!)

DT

"DT" is another CrossFit benchmark workout named after USAF SSgt Timothy P. Davis , 28, who was killed on Febuary 20 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and his one year old son T.J.

WOD

"DT"

12 Deadlifts 155 lbs/110 lbs

9 Hanging Power Cleans 155 lbs/110 lbs

6 Push Jerks 155 lbs/110 lbs

5 Rounds

Okay -the prescribed weight for women is 110lbs. I can deadlift that and last ight I proved I could push that (but only once for my max) but there is no way I am going to be able to power clean 110lbs.

I managed to do one 80lbs power clean tonight and thought I'd do DT at 75lbs but the first one I attempted I got mentally stuck on it and had to drop to 70lbs. Still - not bad considering I rremember not too long ago I had trouble power cleaning 45lbs....

All I could think of when I read about todays WOD was - you have to give it your all in this workout because he did.

I have to check my time but I think it was 11:43...or it could have been 9:43 or 15:43. I will have to come back and correct it once I know.

I need to get out and so a run...just not today.

Hump Day....

WOD
At the start of every minute complete 10 sit-ups.
For the remainder of the minute complete:

25 Squat Cleans (65lbs)
25 Pull-ups (purple band and thin black band)
25 Push Jerks

Time: 11:43

That was one tough workout. I was able to lift the weight for the squat cleans but they were slow. On the positive side - I did get good squats with the weight.

The pull-ups were a disaster but I used less bands and had to work harder.

Push Jerks are my favorite thing so far and I find them easy to do. I was feeling the weight by the end though.

I felt great after - well - after the wanting to puke feeling left me. Tough, fast workouts with heavy weights are my favorite. :)

Gotta go for my run...

I finally made it to the gym around 7:40pm. I really didn't want to run but I know I need to get my mileage in if I am going to succeed at ATB.

I figured I would do 6K easy as that is what my schedule called for but then once I started running I felt good and started to crank up the speed. Always on the treadmill it is at 1% incline. That is to make it more like the grade of a flat road.

I didn't do 10 and 1s but just ran it straight and picked up the speed. I did 3.1miles (5K) in 29:13 mintues. Sub 30!! Woo Hoo!

My workout day is complete!

Hump Day wasn't so bad afterall....