October 5, 2007

October 5, 2007
foot mobility drills ~25m
Run 4 - Benchmark A - 2 miles
Time: 15:17 beat my May 22nd time by 13 seconds
1st mile 7:34, 2nd mile 7:43

GHR - 4

Clean + push jerk - 135 x 1 + 1, 185 x 1 + 0, 165 x 1 + 2(ugly!), 165 x 1 + 2, 135 x 1 + 2

Snatch balance - 45 x 2, 65 x 2, 85 x 2, 105 x 2, 135 x 0, 125 x 1, 0(OUCH)

Pullups - Wide grip - 8, wide grip - 8, regular grip - 7
ring pushups - 9, 11, 9
(superset with full rest - 90 seconds)

Couldn't remember what the metcon workout was so I made it up with the exercises I did remember
3 rounds:
5 glute ham raises
5 glute ham raise situps
3 1-arm DB split snatch (per arm) w/35 #'s(heaviest DB in this area)
time- no idea, didn't think to time the thing until I was halfway through the 2nd round.

Notes:
-Run #4 - Not a PR for the 2 mile but it's better than my run on May 22nd.
-My first CA WOD - the gym bought a bunch of new things i.e. bumpers and a GHR this past week, it was like Christmas in July! This is somewhat messed up because I wasn't planning on doing this when I went to the gym today so I didn't write it all down.
-Clean+push jerk - Because of my horrible memory I did these all from the ground and didn't remember till the last set it was supposed to be somewhat light
-snatch balance - the first few sets felt good, the last set I didn't lock my arms out fast enough and the barbell kind of crashed on me, ouch.
-Pullups - One thing I don't like is the pullup bars they have in this new "crossfit room" They had the dip/pullup metal thing and an assisted pullup machine. The pullup bars on the dip combo were way too wide.
-ring pushups - feet elevated on a box - rough
-3 rounds - never done a GHR situp before, the story about the guy with the swollen balls and the GHR situp kept running through my head.