WU:
1-3-1 Ladder w/ holds
Squats
KB Swings, 1.5 pood
Situps
Pushups
WOD:
Deadlift Day
5x135
5x135
3x280
5x275
5x275
13x225
Metcon:
*From Albany CrossFit.
3 Rounds of:
30 sec 135# Thrusters, 30 sec Rest
30 sec Pullups, 3o sec Rest
30 sec 135# SDHP (scaled to 115), 30 sec Rest
30 sec Burpees, 30 sec Rest
Scores:
TH: 5/4/2
PU: 10/14/12
HP: 12/8/9
BU: 12/11/12
Total: 111
*Was very disappointed with this performance. My 135# Thruster score in Quarter Gone Bad is about 7 for 15 seconds. I'm definitely not feeling it lately. Gonna take a few days off to let the sore body rest and recompose myself. Then, back to hittin it hard. CFSB is a tough program, especially with no one else to encourage you or work with.
Post:
Max L-Pullups: 6/5/5
Nutrition:
About spot on. Perhaps a few blocks over on fat.
1 comment:
i think it's a good idea to take a few days off. Going to a very heavy lifting program (one almost like CFFB) it may make sense to do a 2 on 1 off until you adapt. I also know the feeling of working out on your own, it sucks!!
good luck with your training and get some good rest!
Post a Comment