Part 2 - Recovery Ride

Doing the time on the bike to  get ready for Rodman Ride for Kids which is coming up at the end of the month.  I have been very tired after the morning workouts and I would have much preferred to take a nap. Uncertain whether I am doing more harm than good when I go ahead and push myself to get out.

Tried to keep my HR down in zone 1

Phase 3 of training

I'm planning on doing the Master's comp on October 20th at Crossfit New England.  I have really enjoyed the strength building phase of my training.   Its a little sad to go into the next phase. I have really enjoyed focusing on a working on my weaknesses. 


Although I had a good nights sleep last night I am still tired from not sleeping on Thursday.

1st
A) 1 1/4 FS - 1 rep max Quarter squats are a lot more work!
 5@135
3@165
1@185
2@205
1@225
1@245
1@265
1@275  Very happy with this.



B) 1 RM full clean

4@135
1@165
1@185
1@205
F@225
F@225
1@225

C) 30 Squat cleans for time @145lbs
The front squats really smoked me and the cleans really softened me up well.   I had been looking forward to this WOD that was until I did the two max lifts.
4:23 Not very quick.  Just didnt have a lot left in the engine room.

Red Eye and Rest

Another Thursday night red eye from SFO.  Two trips in a row where I did nt sleep well.  Fell asleep right away but then woke up around 1-2 hours later and couldnt get back to sleep.    Tough day really tired by the afternoon.  Did manage to get a 10 minute nap in around 4pm.

Compromise

I was really debating whether to do wait and do the 1 rep max lifts on Friday, go to the YMCA here in SF and do the best I can or try and talk my way into being able to do it at one of the local Crossfit Gyms here.   Decided that doing the lifts after landing off a red eye was just stupid.  Additionally it would screw up my weekend training if I pushed it off as well.  Sent a message to a buddy at one of the crossfit boxes but didnt hear back so decided to do as best I could at the Y.   I mean work is work even if its not the best 1 rep max you can do.  I made the assumption I would get some benefit whether that be tuning the form or strength.


1 rep max OHS.

10@45lbs
8@95lbs
5@115lbs
3@135lbs-  Cant believe how good this weight felt. 
1@155lbs
1@175lbs smooth and comfortable
1@185lbs
1@205lbs no problem
1@215lbs yee haw! Stopping here as I cant drop the weights and Im more concerned about not being able to bale if I have a problem. Very happy with these.

Snatch Balance (suppose to be 1 rep max)

5@45
3@95
2@115
1@135  Form started to go. So I stopped here.  Couldnt push thru as noted above

Hang Squat Snatch (was suppose to be 1 rep max)

3@95lbs
2@115lbs
2@115lbs 

These all felt comfortable.  Ran out of time.   But pretty satisfied with the effort and how I felt regardless of whether they were not the original plan.

Running Intervals in SF

Real simple workout today, run fast, rest and run fast again. The actual wod had a little more detail to it but not much.
2min Sprint @100%
rest 8min
x4
rest 12
x2

I was also suppose to do 20 minutes of skill work. I will try to get that in tonight. As you can see from the stats below I ended up changing the rest interval from 8 minutes to 4 minutes. It didnt make any difference in my speed and distance all of the runs were between .31 and .33. Also didnt do the longer rest in the middle section. Coach John weigh in if you think this was a big mistake.

Here is the HR stats from the same workout.

Rest Day

Landing in SF

Not super restful.   Drove down to Connecticut for a client meeting and back.  Then back home to pack and then to Logan for a flight to SF.  Im not sure anyone would plan that as a set of rest day activities.

Prioritizing....

Today was suppose to be a rest day but after reviewing my schedule for tomorrow I realized there was no way I was going to be able to squeeze a workout in.  I leave bright and early for a meeting in Bristol Ct and then in the afternoon I fly to SF and in between I have a bunch of meetings.  Made the call after my last conf call at 8pm to hit the gym.  I was wavering between looking forward to the workout to being absolutely terrified.   Mostly of the the 10min AMRAP.  Burpees and wall balls are just killer.  But first some Deadlifts which I enjoy.

A) SDL 2-2-2-2-2
So I might have screwed this up. I ended up doing Snatch grip DL standing on 45lb plates. it was plenty hard.
Warm up 10@135lb and 5@225
2@275
2@315
2@365
2@385
2@395

The last two were not touch and go. I dropped the weight on the way down on the first rep and two plates fell off. So it took me a few seconds to put back together.


 As I said I was excited to do a regular wod and even better I convinced Super "Power" to join me so I would have someone to try to keep up with! 
+
10min AMRAP
10 WB
10 PLU
10 BURP

I was really happy how I felt in the first round on this one as it took me  less than a minute.  The wall balls felt easy which is a first.   I felt pretty strong which has not been the norm.   I felt like my wb's and pullups were good, the burpees were slow but I just kept moving. 

6 Rounds plus 1 rep.