Rest Day

Rest Day

Lalanne Visit 2

I was able to squeeze another trip to Lalanne in between calls, meetings, dinners and what seems to be the daily crisis.  I really like there programming as its a good combination of strength and metcons.

Every 30 Seconds - 3 Deadlifts for 10 minutes
225lbs


Good Mornings

5X5 @95lbs  80% effort


For Time

7 Rounds
10 Burpees
10 KB Swings @ 70lbs

8:18

Crossfit Lalanne

I was in the office by 5:45am but the good news is that I was able to break away for an hour at 6:30pm to hit the wod at Crossfit Lalanne.    I was psyched when I arrived and saw that Will Sockolov was the coach.   Will is great at evaluating my mobility and eyeing areas that might be holding me back and giving me 2-3 things to address the limitation.

 Warm-up
5 Min  Row

Mobility - large emphasis on hips

 As noted:

Back Squat:  5X3

Warm_up - 45bs. 135lbs, 185lbs, 225 lbs

rd 1 - 3 reps @ 275lbs
rd 2 - 3 reps @ 275lbs
rd 3 - 3 reps @ 275lbs
rd 4 - 3 reps @ 275lbs
rd 5 - 3 reps @ 275lbs

WOD-  5 rounds of

10 Back Squats without rack - (rx -185lbs)
10 OH Walking Lunge 45b plate
200M Farmers Walk - 2 @ 55lb KBS

I decided to go with 175lbs.   No one in the class went over 135lbs.  There was a 12 minute cap but I didnt notice this till the 4th round.   I just missed the cap by 18 seconds.

Rest Day

Rest Day in SF.  Long day for sure.

3 x 10 min AMRAP plus a girl

I was looking forward to this WOD.  A straight out old school crossfit wod - 10 min AMRAP with some basic movements.  The challenge was whether 5 minute recovery was going to be enough.

10min AMRAP x 3 with 5min rest in between

10 Cals on AD 

10 HPC @85lbs - focus on form 

10 Pushups

10 Double unders

 

 

Round 1 - 5 rounds plus 20 reps

Round 2 - 5 rounds plus 10 reps - the AD shut down on my 5th round wasted precious time resetting

Round 3 - 5 rounds plus 16 reps 

Consistent from round to round - all pushups and HPC unbroken

 

Double unders - not perfect but pretty good

 

 

After I was done I watched  Super Paul Teehan do Annie so I figured I would give it a try as well.

 

Annie - 50,40.30.20.10  double unders and sit-ups

 

5:49 - Unofficial time as I had no counter or judge.  Either way happy with the effort. 

Third Times a Charm

I have been done these Rear foot elevated Split Squats and today I finally did them correctly.  I managed to the get the knee down, no pauses, the right timing on ups and downs and used two dumbells. Minor Victory.

A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  4-6 x 5 

 

Round 1 - 6 reps with 2 30lb dbs

Round 2 - 6 reps with 2 40lb dbs 

Round 3 - 6 reps with 2 40lb dbs 

Round 4 - 6 reps with 2 40lb dbs

Round 5 - 6 reps with 2 40lb dbs

 

Legs were really wobbly after this one. Needed some time to recover before I did the WOD

 

40 Sec THR @115lbs

40 sec AD 

rest 3:00 

x 3 

- All out efforts 

 

Round 1 - 14 Thrusters  and 15 cals

Round 2 - 15 Thrusters  and 12 cals

Round 3 - 14 Thrusters and 12 cals

Run Day vs Rest Day

I decided to do a run as I thought it might help speed up my recovery.   Probably would have if the course wouldnt have been so hilly.   I really had to hold myself back from going all out against the course.  I have done this run plenty of times in the past.  Can really tell that I have nt been running in a long while.

Legs havent recovered from the last few days and Im not sure the run helped