Another awesome Monday for me to start off the week.
I went to the track in Needham to do some sprints.
4 x 400m
I took 3 mins rest between each effort which is probably a little long but whatever. Even though this is only my second time doing this workout I am starting to feel the benefit of it on a few different levels. Whenever I workout with weights or even a bodyweight movement I usually have an idea in my head of how many reps I will do before I rest. Obviously there are many factors that come into play; the exercise, the weight, how many reps total as well as how many rounds or how long the workout will last.
I feel as though I know my abilities pretty well on most things but when it comes to running I have no idea on pacing etc. I started to really feel a grove today and on the last 3 runs I was able to judge my pace pretty well. I look forward to the day that running comes up in a WOD and I welcome it.
Rest 5 or so hours
Part 2 for me today was out at Vagabond CrossFit with Kevin. It’s funny that he always texts me something about him not feeling it and wants to take it easy and when it comes down to it he wants to do something crazy.
He sent me the following text before I left “Yeah we’ll do front squat and some sort of workout, going to ease back in brother, been 11 days” (he had 11 days off training for a medical reason)
When I arrived he had the following workout written on the board for us
20min to complete
30 Hang Squat Cleans @95lbs
30 Box Jumps @30″
30 Hang Squat Snatches @95lbs
30 KB Swings @70lbs
In remaining time establish a 3RM Front Squat
I finished the WOD with 7:16 left for the front squat and put 225 on the bar straight away for 3 reps. Then I got greedy and jumped to 275 and failed on the second rep.
My first 500 was 1:42 ish
20 squat cleans then 5 + 3+2
Slugged out the box jumps
snatches all in 5’s
KBS 3 sets of 10
last 500m was 1:58
awesome day training today