Workout Fri 05/03/2013
Crossfit:
Warmup
1 round of FGB, roughly one minute of max reps of each, empty Bars
Push Press
Box Jump
Row
SDHP
Wall Ball
Strength
Deck Press
5×5 (95#, 95#, 115#, 115#, 125#), 5×3 (125#, 125#, 125#)
MetCon
15 min EMOM
3 Stone to Shoulder (115lb stone)
6 Box Vaults (24″ box)
Lunch:
easy 3 mile run on treadmill (testing shin splints, yep still there), 8 min miles.
Stretching
Karate:
Lots of stretching
Semi-free sparring
Enpi, Jion (worked on the steps after the Migi Jodan Morote Uke). When moving into Gedan Juji Uke, my left heel was turning ever so slightly out of place. Then when landing in Gedan Juji Uke, my right foot was turned slightly to the right. Need to land with the toes pointed left. My Jodan Juji Uke, Migi Ura Zuki Hidari Age Uke, Migi Jodan Nagashi Uke, and Migi Jodan Ura Zuki were all too high, per Sensei’s instruction. I always thought these were blocks (or attacks) to the opponents face. Apparently not.