Tue-Thur, March 27-29, 2012

Tuesday 3/27/12:
A) For 10min- every even minute perform 5MUs and every odd minute perform 10 GHD sit-ups
B) 10x10 kettlebell swings w/ 1.5pood (55lbs) and 10sec rest between sets
*6hr REST*
C) "Whitten": 5rds- 22 KB swings w/ 2pood (72lbs), 22 box jumps @ 24" (games standard), 400m run, 22 burpees, 22 wall-balls

A&B) Jacob Kelly, Mark Linsky, and I ventured up to Crossfit NTX to work with some selective equipment such as the GHDs, prowlers, etc. My hamstring was feeling a little tight this morning so I decided to turn this opportunity into a lower intensity skill session, working solely on muscle-up proficiency and decent ROM on the GHD sit-ups and KB swings.
C) 31:06 *I was looking to do a longer duration WOD to see where my conditioning is taking me and actually PR'd! Also, just a side note, I used the new games standard for the box jumps where you must stand to full extension at the hips, knees, and ankles before jumping off of the box.


Wednesday 3/28/12:
*LONG DISTANCE SWIMMING AND HYPOXIC TRAINING*
A) 100m freestyle warm-up, 2x150m @2:30, 1x200m, 3x100m mix (50m freestyle, 50m back, 50m freestyle, 50m breast), 5min freestyle pulling drills with pull buoys, 2x25m freestyle sprint (ALL OUT!!!)
B) EMOM(10)- 1x18m underwater swim; rest 3min; 1x36m underwater swim (down and back)

A) I timed my 200m freestyle at 3:42 so I definitely need to develop speed but, then again, I won the second 25m sprint to leave the pool early haha!
B) I have a relatively hard time holding my breath underwater so doing under water swimming was definitely going to be a struggle for me. However, over time I've learned to be more relaxed and regain much more composure during oxygen debt so I kind of surprised myself with completing all of the prescribed sets as well as making it across the full length of the diving well and back at once. Wanting to expand my lung capacity a bit more before regionals, this was an idea courtesy of sir John McIntosh who did them with me.


Thursday 3/29/12:
A) 1RM strict press overhead
B) EMOM(10)- 1 split jerk w/ 90% of old 1RM (285lbs)
C) (not for time; EZ pace)- 3x1 legless 18' rope ascent w/ leg assist on descent and 1min handstand hold against wall+3x1 regular rope ascents w/ legless descents and 1min handstand hold against wall

A) 180lbs *Not a PR but, given my volume of training, not too bad
B) 255lbs 
C) Rope climbs were EXTREMELY hard legless but I managed to work through each set but did them at a fairly slow pace