Oct 29, 30, 2017
/Sunday afternoon
Despite not wanting to get out in the cooler temperatures to do a track workout, I did it anyway. This one turned out to be pretty short and easy
Run 100 Meter for 00:00:18
Rest for 00:01:00
Run 100 Meter for 00:00:17
Rest for 00:01:00
Run 100 Meter for 00:00:18
Rest for 00:01:00
1
Run 150 Meter for 00:00:26
Rest for 00:01:30
Run 150 Meter for 00:00:26
Rest for 00:01:30
Run 150 Meter for 00:00:26
Rest for 00:01:30
2
Run 200 Meter for 00:00:36
Rest for 00:02:00
Run 200 Meter for 00:00:35
Rest for 00:02:00
Run 200 Meter for 00:00:35
Finished
I was able to comfortably hit all the times and come in under most of them
Monday
Back to the job of training to get better at all things CrossFit in hopes of having a good Open performance this year. The Comptrain Masters program by Ben Bergeron had us testing our Muscle Ups followed by a conditioning workout today
Good warm up leading up to the work
2:00 AMRAP Ring MU
1:00 Rest
1:00 AMRAP Ring MU
:30 rest
:30 AMRAP Ring MU
I did not do well on this and it is obvious that I have been neglecting the muscle up. I scored a total of 14. I should be able to get over 30 in this type of workout. There is a lot of work to be done but I expect that with some focus on this movement, I will see quick improvement.
Then, we moved to this one:
"POWER DOWN"
“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (115/80)
12/9 Calorie Row, 12 Power Snatches (115/80)
9/7 Calorie Row, 9 Power Snatches (115/80)
Rest 5:00
“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (115/80)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (115/80)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (115/80)
Good times this morning as it was really the first day of winter-like conditions. Temp was 34 and it felt pretty cool.
