CrossFit Hyannis (am)
AMRAP muscle-ups in 1 minute: 5
Rest 1 minute
AMRAP HSPU in 1 minute: 16
Rest 1 minute
AMRAP double-unders in 2 minutes: 142
Rest 1 minute
AMRAP HSPU in 1 minute: 8
Rest 1 minute
AMRAP muscle-ups in 1 minute: 4
Row 3K (80% effort)
11.52.8; 1.58.5 (25)
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Shoulder was a bit tender warming up, but the muscle-ups felt okay. Hit a nice triple to start. HSPU were much better today. The key seems to be rounding the lower back and allowing the hips to turnover. This makes for a more vertical drive as opposed to banging your feet into the wall. Goal for the row was to hold sub-2.00 throughout; however, this felt a bit tougher than 80%.
Nice afternoon walk with Sayde. It was a good time to reflect on all of the preparation and how it will all come to a head this time next weekend.
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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