Workout 09/16/2013
Crossfit
I took the 5am class today, so I could get the boys off to school.
Core Work
Accumulate 3 minutes of L holds, either on rings or Parallettes:
– I held them on the rings for about 20 seconds, but that degraded to 10 seconds, then I kept my knees up instead of legs out.
Intermix 50 frog situps
Mobility, 3minutes
This was particularly helpful the day after the half marathon.
Ankle Mobility
Squat Therapy
Strength
High Bar Back Squat (HBBS)
10×2, 90% 1 rep max
Worked up to 205#, max is currently 235#
MetCon
14 min EMOM
3 Thrusters, 95#/65# (actually, we ran out of 25# plates, so I scaled up to 115# using 35# plates)
3 Burpees
3 KB Swings (used 32kg)