Sunday, January 12, 2014

CrossFit Hyannis (am)

Muscle-ups 6 x 2 (every 90 seconds)

2 x AMRAP in 2 minutes of:

4 power snatches (135)
20 double unders

Rest 3 minutes between AMRAPs

2 rounds + 4 power snatches, 2 rounds + 2 power snatches

2 x AMRAP in 2 minutes of:

4 front squats (155)
8 T2B

Rest 3 minutes between AMRAPs

2 rounds + 4 front squats & 3 T2B, 2 rounds + 4 front squats

Harwich Cranberry Bog Trail (pm)

60-minute brisk walk with Mary Catherine and Sayde

Notes:  Mojo is back on the muscle-ups.  These were super crisp and required less effort.  Emphasis was on tucking the chin, keeping the feet glued together, and "finding my toes."  Ring dip portion was also stronger than usual today.  These 2-minute AMRAPs are awesome training pieces.  Went unbroken (touch-and-go) on the first rounds of power snatches.  I've never been able to do that before.  Things really broke down, however, in the third rounds of power snatches.  I had to resort to ugly footwork to maneuver the bar overhead.  Leg strength reserves weren't quite there, but have certainly improved a lot.  T2B held up nicely on the first AMRAP, but broke down on he second one.  Felt comfortable working at 155 and used a squat clean into 3 front squats.  Belt kept popping off, though, so I think it's time for a new one!  The Invictus training program combined with some coaching from Bobby is really working well for me right now.

Beautiful sunny January day for an afternoon walk with my favorite ladies.  Very restorative and I hope it will keep my aerobic system sharp as I move back into some Z1 work on the Airdyne and rower this week.