Wish I had all of the old data electronically. Its in log books that who knows where they are.
A few photos from the ride courtesy of Eric Klein.
I was not fresh after the ride and by the time we went to Church and Brunch I was in serious need of a nap. That plan went out the window as the Crossfit Games were on so I got sucked into watching that for awhile. Headed to the gym determined to do a wod regardless of how tired I was. This is one of those times that it was as much a mental need for the workout versus the training need. I wanted to test my wrist and see how my foot is holding up. I knew that I would pull the plug if I was over tired or I had trouble with either.
I did the "Glenn Waters" Warmup today which is at the other end of the spectrum from the "Bill Malcolmb" warmup. Once upon a time Bill would roll into the gym and hit the wod straight up. I was always amazed he could go from cold to red line in 1 seconds and perform well. The Glenn Waters warm up is a set of barbell movements that hits every part of the body as well as jacks up your heart rate. On paper it is 5 deadlifts, 5 power cleans, 15 backsquats and 5 thrusters - its 3 rounds @135lbs. I like it but need to scale it so that I do 45lbs, 95lbs and then 135lbs. I think that the Waters warm up is excellent.
EMOM for 14 minutes
3 Clean & Jerks @155 odd minute
1 muscle up even minutes
Wrist held up nicely thru C&J's and Muscle-Ups. Foot felt ok - still can tell its not 100%. Probably 60-70%.
I was pretty fatigued when i did this so really tried to focus on my form and be as efficient as possible. I limited the Muscle_ups to be smart. I havent done any since 13.4. Last round I did 3 straight and felt fine.
Took a 10 minute break and then did
Wall Ball & Pullups
Crushed the fist round. Just a little over a minute but it crushed me right back and I had to break up the wall balls into sets of 3-4. My legs and shoulders were junk by this point.
time of 4:45.
Rolled out on the orb and I was out of there.