Jan 10
13
TRT100 here I come!
After the long run on Sunday I took Monday off from running but did go into Crossfit Zone for the WOD which was called “Hamstrung”.
- 1000M Row
- Rest – 5 Minutes
then 12-9-6 Reps for time:
- Split Jerk (95#)
- Deadlift Burpees (155#)
Finished the WOD in 13′11″
Yesterday was a double day, short intervals at lunch, 5 X 1′30″ with 1′ recovery between each, on the all weather pitch in Beacon Hill Park and then a WOD after work. I had to get caught up on my burpees for the 100 Day Burpee Challenge so I got to Crossfit Zone early and pumped out the 160 burpees I owed – it was rough!
Yesterday’s WOD, “The Triple Threat”, was a good one. It was a 15′ rep ladder with three exercises.
- Kettlebell Swing (55#)
- Double-Under
- Push-Up
With a continuously running clock you did 1 rep of each in the first minute, 2 of each in the second minute, 3 of each in the third… building each minute until failure. Once you failed you then continued on until the 15 minutes were up doing the last number of reps you had completed successfully each minute – it was brutally fun 
I failed on the 9th minute, just couldn’t get my Double-Unders going 
I was back at Crossfit Zone this afternoon with Packman for my third WOD of the week. Today’s WOD was a series of clean skill transfer exercises:
- Clean Shrug (focus on getting full extension) 5 x 5 reps adding weight each set
- Clean Drop (focus on catching in a full squat) 5 x 5 reps adding weight each set
- Hang Power Clean 5 x 5 reps adding weight each set to 5 rep max
I got my Hang Power Clean up to 125#
I’ll be heading back to CFZ tonight for the “Bring a friend night” to join Turbo and his wife for their first CrossFit experience . I’ll head out for a run before hand to get warmed up and loosen up some of this soreness.
Today I committed to the Tahoe Rim Trail 100 Mile Endurance Run and sent in my registration.
