Friday

I had pretty much no sleep Thursday night. I also Had to work this night at the bar. I wanted to get a WOD in that would not kill me but get the blood flow going to a healthy and helpful level.
So we did a Helen variation-

3 rounds for time:
run 400m
21 KB swing 1.5 pood
15 push ups.
I finished in 10:?? I think 10:10.... that sounds about right.

Anyhow, it gave me the energy I needed for work, but that quickly faded by about 9pm. Not that this relevant to my WOD's but long nights and not staying on schedule with the zone because of working late, really does have an effect on my performance.

CF Football variation

I got the idea for this one from CrossFitFootball.com thank you Pat for the lead.

21-15-9 of the following
135lb push jerk
Pull up
20" box jump

It was a smoker. I did it in 10:35, I would have taken longer if I did not have the young guys doing it with me. It was nice to have that extra motivation.
Now my shoulders are fried from the week of overhead. Lets see what today brings.

Skill development.

Turkish getup
worked with the kettlebell, doing TGU's and some swings and snatches. The moved to the Barbell and did some TGU's and worked up to 75lb TGU both arms X2.

Then moved over to Dumbbells and did some single arm snatches with the squat. I am going to do these from now on to warm up for barbell snatches. I have really focused on not jumping the weight up, and more pull and push the hips forward to drive myself under the D-bell. I worked with the 40's and did about 5 per arm, and then moved up. Worked with 50lb, x2 then 60lb x2. then ended with the 70's and did it with such ease. I had to stop there do to time, but I am confident I can do much more.

Finished the WOD with Tabata row- 8 intervals of 20 seconds of work and 10 seconds of rest. Goal is to break 1000m. I finished with 1009m I am happy with the distance but I thought I could have done more.

Tuesday....

3 rounds of
7 thrusters 135lb
20 knees to elbows
50 double unders

I was shooting for under 10 minutes, but there really was no rest in this WOD. If it was not for the double unders Jake would have given me more of a run for my money.
Me- 13:35
Jake 17:10

I was happy with this WOD. The thruster were hard, but manageable. The KTE's were what they are. But the double unders are always my show stopper if I don't get in the groove right away it just eats up SO much time.

My programming

5 rounds of:
5 250lb deadlifts
10 burpees

I wanted to do FGB but I had a serious food hangover and knew I did not have the energy to hang in there for a 15 minute barn burner. So I opted to do a quicker WOD, I forgot that the original weight for this 2008 CF games WOD was 275, I realized it when I was getting every round unbroken for the deads. The burpees handed it to me though, and I like I said had a serious food hangover (still have it) I am not sure what is wrong with me I have been eating fairly clean and no alcohol. I do believe that tending bar until 3 in the am and doing shots with customer may have a slight role in how I am feeling/performing right now. Anyhow, I finished this WOD slower then I did over the summer 7:30 I believe I finished before at 5:51 (with 275lb) or maybe 6:51 not sure. Either way I am slower now.