Sleep ~8:30-5:30/6 woke up w/out alarm
8AM Greens First, Max fiber drink & few bites of left over pepper stuffed w/ground beef.
Row 1 min @ 90%
Rest 2 min
x8
Set/distance/pace/strokes per min
1. 278m/1:47.9/36
2. 273m/1:49.8/36
3. 262m/1:54.5/31
4. 266m/1:52.7/33
5. 268m/1:51.9/33
6. 265m/1:53.2/35
7. 264m/1:53.6/34
8 268m/1:51.9/33
Ugh. Had no gas in my legs. Arms were burning as well-elbows/bicep area....tried to focus on driving with legs & not pull with arms early. You can see where I got pissed on #3 and momentarily stopped before the minute was over and then got myself to finish it. From there I just did what I could and moved on. Possibly a fueling issue here. Gotta keep pumping the carbs!
PM-noon
A. Build to a tough single back squat
125x3, 145x3, 165x3, 185x1, 195x1, 205x1, 210x1. Called it.
+
30 hang squat clean for time 115#
5:43
5, 3, 3, 3, 3, 3, 3, 4, 3 should have held on for bigger sets & then gotten back to the bar faster b/w sets. I was fine, but just didn't have any mental drive.
16-Nov
Sleep 11p-5:45a. Had set alarm to sleep in for almost another 2 hours, but my body was awake. Drove to ATL last night and ended up off my route and ended up on a "scenic route" through the backwoods of WNC/EGA. Made it safely nonetheless.
Had banana and max fiber this morning. Plus some extra sugars in system from treats during car ride last night. So feeling good from a fueling perspective.
7:30AM @ BTBFitness
7 rounds for time:
5 hang power clean 135#
5 bar facing burpees
Gym was going to close for morning at 8am so super fast warm-up-couple of lunges, quick forward/backwards bending and started warming up HPC. 85x3, 103x3, 123x3, 135x2. Couple bar facing burpees & go!
All HPC ub and smooth. Could have been faster on burpees, but wasn't super fast in getting back to bar so paced here in attempt to keep HR lower and feel confident getting back to bar sooner.
Rnd 1 35s
Rnd 2 1:30
Rnd 4 in 3:40
Rnd 6 in 5:35
Rnd 7 in 6:14
PM during my dinner break from Landmark Advanced Course along road outside of CrossFit HD . Took out my measuring wheel from the trunk & wheeled it out twice. Did a few hip openers & running drills & then jumped into it, as I didn't have much time.
Run 150m @90%
Rest 30 seconds
x20
(rest 3 min bw sets 10/11)
1. 35s
2. 34s
3. 31s.
4-20 were almost all 30s with a couple 29s & a couple 31s thrown in.
Definitely did not feel as smooth as during last week's 200s. I haven't had much manual work this week & my rib cage doesn't feel like it's expanding much. I feel especially tight in upper ant ribs/pecs. Had to work a bit harder to stay tall & keep good posture while running.
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