Rest and Travel Days

As I was getting ready for bed on Wednesday night in Chicago I went on line to find the closest Crossfit box.   It was less than a mile away but no early class just an open gym.   This is the first time in a long time that I had a chance to get to a gym and decide to pass.  It was a very tiring week and I thought I would benefit more from an extra rest day.   If your reading this John Mc. its not a misprint.  I took an unscheduled rest day.

"Southie"

Strength: Front Squat 3×5 (15 reps @ same weight)

165, 185, 185 ran out of time

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WOD
Southie
10min Amrap
10 Front Squat 115/85 – weight is taken from the floor
10 Burpees

6 rounds - 1/2 rep

Mastery

I find it very difficult to do Deadhang pullups.  My body is wired to kip.  Pushed myself but not hard enough. 

Mastery
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
Box Jump
Deadhang Pullup

13:51

Inaugural BAA 10K

I put this on the schedule when I realized I couldn't do the Natucket Ironteam relay.  I also convinced Dennis Mahoney and Michael Benadon to do the race as well.   Its always good to do a race with friends.  We carpooled in as well which made it even simpler.   I didn't have a great run up to the race as I only averaged 5 hours of sleep for the past 7 days - the red eye on Wednesday didn't help either.  More importantly yesterdays wallballs and burpees took a toll on my legs.  They were sore and tired before we even started.   Ok enough of the excuses.    The plan was to try and run as close to 7 minute miles as possible.  Good start but I fell off the mark in the 3rd and 4th and slipped from there.   Clearly I need to do some intervals when I am fresh as all the 400 & 800's have been in the middle of wods. 



After the race played pickup soccer with some Dedham families.  Worn out for sure.   Weighed in 166 - that is 7 pounds of water lost.

Saturday Morning Fun

1A perfect wod for a Saturday morning.  Not a lot to worry about as far as technique goes.  Just get after it....  Lots of energy in the class.  Dave C is a running and burpee machine set the pace for the day.   My burpees were not good.

WOD
Run 400m
2-4-6-8-10
Wallball 20/15
Burpee
Run 800m
10-8-6-4-2
Wallball 20/15
Burpee

First 400m 1:20
1st group of Wall ball Burpee - 3:38
800 - 4:25
2md group 4:25
400 - 1:57

Total time 15:16

Snatch

Back at Crossfit Gotham.  They dont post in advance so you never can get mentally ready.   7x3 Snatches were on the board.   Not a great movement for me as I just dont practice them enough.   Happy to get after it.  Probably erred on the side of going to light in order to try to improve my technique.

65-75-75-95-95-115-125

Home away from Home

Of all of the crossfit gyms that I have visited Crossfit Gotham feels most like home.  Coach Mike P.  sets the tone for the box and is unbelievably welcoming.  Myself and Four crossfitters from Salesforce ( Dennis, Amy, Sean and Joe W) showed up on his doorstep for the 6am class and he was happy to have us even though it was a big class already.   On the board was a workout that I was very excited to do.  We were broken up into two groups - I was put in the thruster group which was ok by me.  Getting set up and have my barbell ready when Im told give my barbell to the guy next to me and get the one in the closet.  Hmmm - At this point I have no idea what to expect.  Well what I found in the closet was a 55lb thick bar.  An introduction of the unknowable.

7 rounds for time:  
20 double unders (or 200 singles)
15 wall ball (or thrusters)
10 push ups
5 pull ups (or burpees)


The WOD went well aside from a hiccup on the double unders in the 2nd round. I couldn't get a rhythm, I tried to keep my cool and they came back.   The thrusters I ended up having to break up.  The large bar grip really was a bigger challenge than I thought it would be. Great effort by my colleagues even though Sean thought he was doing Bikram Crossfit

Total Time - 14:36