*REST*
Went to the chiropractor for the first time today and couldn't believe how much a simple 5min adjustment could honestly help! Aside from instructing my morning crossfit class and running between classes, not much activity on my part today.
Wednesday 2/29/12:
A) Work up to 1RM BS, 5min rest, work up to 1RM FS
20min REST
B) Warm-up-100m EZ freestyle, 50m freestyle kick, 50m breast stroke kick, 50m back stroke kick
Work Sets-6x25m w/ 15sec. rest between efforts, 6x50m on 1:15, 2x100m of 25m free, 25m back, 25m breast, 25m back
Cool Down-1x100m EZ breast stroke
4hr REST
C) .5 mile EZ run, 500m row; fluctuated 70-90% effort every 100m, 500m row TT, 1000m EZ row, .5 mile EZ run
20min REST
D) Jumping MUs for 5-4-3-2-1 reps w/ 1min rest between, 10 supinated bar pull-overs; slow pace, 3xMAX rep fat bar MUs
5hr. REST
E) Technical work on snatch, WOD: 5-4-3-2-1 of power clean and jerk w/ 225, 300m run between efforts (150m uphill, 150m downhill)
A) 410/330 *More in the tank on both but a good baseline for now
C) 1:26 *New PR by 3sec!
D) 5, 4, 4
E) 11:07 *Took it at about 90% effort and rested FAR too long between attempts. Need to work on moving moderate to heavy loads a ton quicker!
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