Rest day/week recap

Thursday night endurance crew- post 1:100:1 Kickn' burpee ass!

Its been a strong and succesful training week.  Today, is the first rest day in 8 consecutive days of hard training & I feel great. Definitely could keep on going, nothing is hurt or broken but logic would dictate that a rest day is needed. Today's WOD was 'Wood' a super fun looking workout but why taunt a lesson on the nature of hubris with my body, no? In one respect, this is a reflection of regular training 4-6/days per week over the past 9 months and moderating the effort in workouts for a balanced 'push all out' vs 'paced' exertion in the workouts. The gains have been extraordinary-huge jumps in weights, heights and speed not to mention near immediate recovery time.

Last nights' endurance was indicative of the strong gains.  In the 1:100:1 -mile to burpees- I tagged  6:52, 6:44 and 6:45 respectively for each component. (Much faster than I originally thought. I now wonder how fast I can push my 1 mile PR. 6:15 seems so doable warmed up and fresh- perhaps a sub 6 min? Only time will tell. A sub 5min mile wont help 15 miles into a Ultra but would be a nice PR to work towards.) Wasn't nearly as fast as Kris on the runs, but plowed through the burpees almost unbroken and caught up. Should have warmed up longer before starting- but once I was rolling- felt really good.  Interestingly- the heart rate was only marginally lower for burpees than a fast running pace.

HRM from the 1:100:1 workout

Even on tThrusdays Clean Randy  w/ the 1 mile- I almost broke 7 mins after a grueling set of KBS and power cleans. Early in the week post 1 rep max with front squat- there was extensive soreness -epically sore- after the endurance workout which included 100 burpees, 150 tuck jumps & 250 air squats(not to mention 200 situps)- needless to say there was no rest for the quads. However- continuing to train w/ more running- the soreness quickly dissipated with my legs feeling stronger than ever!Also- after 'fight gone bad' I was practicing muscle ups and sort of tweaked my elbow a bit- Been laying off it for a few days- feels good as new now. Nothing listening to the body and paying attention to keep from aggravating a possible injury.


Other intersting notes are:

• Floor presses are really hard- Ravi made them look easy as I struggled- struggled hard- to get a light weight up and off the ground more than 5 reps
• 400m run =500m row 
• 100 burpees=1 mile run
•  'Fight Gone Bad' is still painful and awesome. 298reps
• Dolphin kick kipping on pullups needs work- still too slow on pullups
• 
  

APR-24-14

6:30 pm Endurance WOD:

For Time:

1 mile run

100 Burpees

1 mile run

APR-23-14

50 KBS For Time @ 70/53#

-then-

“Clean Randy”

75 Power Cleans For Time @ 95/65#

-then-

1 mile run for time

APR-22-14

6:30pm Endurance Class:

For Time:

5 RFT:

20 Burpees

30 Tuck Jumps

40 Situps

50 Air squats

-rest exactly 3 min between rounds

APR-21-14

12 min to find a 1RM Front Squat

-then-

For time:

800m Run

30 Squat Snatches 95/65#

50 C2B Pullups

APR-18-14

4×8 Floor Presses – heaviest possible, rest 90 secs

“Squatting Elizabeth”

21-15-9 for time:

Squat Cleans 135/95#

Ring Dips

APR-17-14

6:30pm Endurance Class:

5 Rounds for time:

500m Row

400m Run

-Rest exactly 3 minutes between rounds