Thursday, September 22, 2011

09-21-11 Wednesday Week 138

Decided to do a twofer today. My buddy BJ has been keeping me company for the last couple of days. I wanted to make up one of the CFED wods I've missed this week, but we couldn't decide which one so we flipped a coin. Monday's workout won. We did that around lunchtime then also worked out with the 4:30PM class.


Training Log
1:30PM
Monday CFED wod
9 minute AMRAP:
3 Thrusters 115 lbs
100 Meter sprint

Total -- 9 rds + 1 thruster

then ...

4:30PM
Overhead Squat
85 lbs x 5
115 lbs x 3
135 lbs x 3
145 lbs x 3
155 lbs x 3

then...
"Jeremy"
21 - 15 - 9
Overhead Squats (Rx is 65/95 ... I used 85 lbs)
Burpees

Time -- 5:23


I decided to go heavy on the Rx for "Jeremy" ... I thought with the 85 lbs I could do the squats unbroken and thought that would be a good choice. I DID do them unbroken but it significantly slowed down my burpees. That's okay. I think after having done the thruster workout just 3 hours earlier affected the latter workout somewhat. I'm thinking if I had pushed just a little more, I could have gotten 10 full rounds on Monday's. I did all the thrusters unbroken, but I think I could have run a little faster on the 100's - that was a good one.


3 comments:

Brandon said...

You still crushed the WOD, and those triple numbers are solid. Thanks for letting be drop in. I had a blast, set a PR, and the WOD was excellent.

Jeff J said...

I liked the Jeremy WOD, and your time is great on it. Why were you out so long? You alluded to respiratory distress, did you catch a cold, or seasonal allergies?

Shana A. said...

I had a 4 day seminar that went from 9AM-5PM that ran long 2 out 4 nights... figuring in travel time to and from ... just had no time to squeeze it in. Tried on Saturday night but was starting snatches around 9:30PM and had no energy left to focus so I called it a night.