CrossFit Hyannis (am)
3 rounds, not for time, of:
3 muscle-ups (f)
Max L-sit hold
40 double-unders
Push press (heavy single in 10 minutes)
195
Push jerk (heavy single in 8 minutes)
205
Jerk (heavy single in 6 minutes)
215
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 85% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 5 reps @ 270
Bank Street Beach (pm)
60-minute brisk walk with Mary Catherine & Sayde (20# vest)
Notes: Very odd training session. Muscle-ups were terrible today. Couldn't complete a triple. No "pop" and felt very sluggish. Began fearing that I was overtraining. However, as it turns out, it was simply a matter of having no pulling strength left after yesterday's C2B, heavy KBS, and deadlifts. Legs were turbo-charged on squats today. The set of 5 at 270 was legit -- never deviated from tempo. This program is meant to be a ramp-up to the Open, but it's having a profound impact on my strength levels. I feel stronger than ever squatting and going overhead. Even felt good on the overhead work today despite going to failure last night on HSPU. Push jerk continues to improve.
Cold, windy day, but we had a nice walk on the beach. I enjoyed wearing the weight vest. It didn't really change much other than forcing me to use better posture throughout.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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