Sunday, July 14, 2013

8th & I (am)

Squat 1 x 10 @ 60%; 1 x 8 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%

185; 200; 215; 230; 245

Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%

160; 185; 200

3 x 10 lunges/leg (95); rest 60 seconds; 10 T2B; rest 60 seconds

Washington-Lee High School Track (pm)

"Burpee jogging": 50 burpees in 5 minutes (1 every 6 seconds)

Notes:  Had originally planned to first take about 20 minutes to work up to heavy hang snatch or snatch balance single, but my energy level wasn't quite there.  So, I just decided to get right to squatting.  Quads and glutes were a bit fatigued from yesterday's ball slams, but I was able to get my reps done.  I may soon need to increase rest between sets because I'm having trouble recovering from a breathing standpoint.  10s, 8s, and 6s and quite taxing.  Threw in some lunges for accessory, and they paired nicely with T2B, which felt better this week.  Noticed on the video that my knee was tracking a bit too far over my toes on lunges -- I learned that from Jeff Handler in 1997 and shouldn't be making that mistake.  

My energy levels improved in the afternoon and I was excited to get outdoors to try my "burpee jogging."  I'd say that burpees are the most heavily tested movement in CrossFit.  People overlook them because they aren't very technical.  I plan to do tons of burpees in various formats to make them second-nature.  Today's burpees were great.  My heart rate got over 185 after the 25th burpee, and then stayed in the high 180s throughout the second half.  That's obviously high, but it didn't feel particularly bad.  I felt like I could have kept going for another 5 minutes at that pace.  The stupid weight vest got screwed up and started whacking me in the head.  I'm out there busting my ass and get rewarded by the weight vest banging me in the head during each rep.  Anyways, it was a good start to another week of training.  Planning to get back on the rower tomorrow for something more moderate.