Today the WOD is Heavy Fran.......previous PR was 11:38, wanted to be sub 10:00
135# Thruster 40# Pull Up
Was pretty happy, with a little different approach on the pull ups (not chaining a KB around my waist) I could get this down even more. I like this workout a lot! The Fran feeling with a little weight for good measure. It's gonna be a good day.
Today was a rest day for Crossfit. Tomorrow my home gym, Ultimate Crossfit, is doing Fran......I'm pumped! Watching all our athletes go at it will motivate me to PR Heavy Fran. I am trying to keep 80% of my training between the 5-15 min range and therefore am not going to hit regular Fran but attack Heavy Fran. My goal is sub 10:00. Today I rode mountain bikes at the Whitewater center for about 2.5 hrs. If your ever in the Charlotte NC area you should definitely check that place out. Good times. Thats all for now, going to be early I think tomorrow is going to be a special day! Closing with a few words of wisdom from the big man himself Big Black.....Tomorrow I'm gonna
AM Row Intervals: 6 X 500m Intervals with 2 min rest 1-1:36 2-1:42 3-1:50 4-1:50 5-1:46 6-1:44
3 Minute set at the bottom of the squat. I rowed on level 5, hate it.....I like to pull 8-10 on the damper setting. With the lighter setting my stroke count had to increase instead of the force put on the rower. This was found out on interval 5 after I wanted to kill myself for pulling a 1:50 500m. I am pumped that I made the connection in my head associating the damper setting to stroke style.
8 mile bike to cap off a successful diet and exercise day...
Did a crossfit workout on Monday, took a rest day on Tuesday and headed out to Colorado on Wednesday. It is beauitiful out here! I'm here to run the Leadville marathon tomorrow. Its going to be a challenge. The race starts at 10200ft and climbs to 13200ft. We trained on Wed and Thursday and I felt decent. The climbs take all the gas out of your tank. The lack of oxygen effected my muscles more than it effected my breathing. I've got a lot of good pictures and videos, especially from the climb to machine gun ridge yesterday. That ridge stares at the majority of the 14000+ peaks in Colorado from around 13500ft. I'll have a lot of pictures and videos from the race to come. Planning on doing a handstand tomorrow at Mosquito Pass after a 13.1 mile climb to get to that beast! Good luck to all the Crossfit Games Competitors! Looks like a pretty sweet line up!
Well bring the 4th in all I wanted to definitely do a HERO WOD, and since I have done all of them but Jason, it was an easy choice. The muscle ups are brutal. The first 3 sets of 5, 10, and 15 weren't bad, and then you hit your final set of 20! It took me almost a minute. I hit muscle failure and missed the last rep twice.
I am going to use this blog to post my daily WODS. My WOD times will be in the comments section waiting to be destroyed. Hope to get some firebreathers out there to complete some of these WODS and post their times as well. Competition fuels the fire! I have always liked the saying......Crossfit, destroying EGOS 1 WOD at a time.