Monday 11/19/12

19-Nov

Sleep ~midnight until 7/8ish.  Drove to coffee shop to knock out some programming that didn't happen over the weekend with LM.
AM

2pm @ my 4th CF affiliate of the extended weekend, CrossFit Pure.   No DBs so only did the BS.
A. Back squat 6, 1, 6, 1, 6, 1; rest 3 min

6x165, 1x185, 6x175, 1x195, 6x185, 1x205

Back squats felt really good today. Starting to contemplate going for a 200x7 at the Icebreaker Open Dec 1st.  

C. 100m hs walk for time

Attempted to do the hs walk, but felt a bit rushed for time to get back home.  Took me 3:30 to do 80ft and so I called it. Let me know that I need to keep practicing the hs walking.  I don't think I've done it at all since challenging Danny in AZ. He would have kicked my butt today!  :)

6PM Felt odd as I drove straight from CF Pure to CFA for my PM.  

B. DB reverse lunges from platform; 12 continuous alt'ing lunges x4; rest 2 min

35lbs, 40lbs, 45lbs, 50lbs x 12  

Did B from the AM routine first and then...

20 hspu
10 power clean 125#
20 box jumps 24"
1,000m row

hspu ub smooth

pwr cln ub but not super fast 

Box jumps ub with rest on top of box & rebound off ground. not feeling super poppy

1k row in 

200m splits of:

51.2 (2:08.0) 38 Start

49.4 (2:03.5) 34

51.0 (2:07.5) 34 

51.4 (2:08.5) 36

48.5 (2:01.2) 36 Finish

4:11.5 (2:05.7) 35 overall

7:09 total time.