Did a little exploring of the trails at Bob Evans Farms. Not quite what they used to be, but the potential is still there. Boundary was in great shape, someone puts a lot of work into it! #mountainbike #trail #trailselfie #getoutside #useyourfitness #CrossFit

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Thursday May 28th, 2015

A. 1 squat clean + 1 front squat, build quickly to a tough set - #230, couldn't get under #235 today, things felt a bit off, probably due to poor nutrition and a bit less sleep over the last several days. I need to get that back on track.

 B. Squat clean, 15 x 1 @ 85% of A; begin a rep every :30 - #195 - didn't feel as snappy as last week (#205), but no misses. 

C1. Seated 1-arm DB shoulder press, 3 x 5-6/side, 21X1; :60 between sides, :60 rest #55 - right side felt very solid today, left lagged a bit. Couldn't quite drive a #60 with the left yet. 

C2. Weighted pronated CTB strict pull-up, 3 x 2-3, 21X0; 2:00 rest #20-#30-#30 - stayed with the #30 to be sure to get the chest high to the bar. 

D. Powell raises, 3 x 8-10/arm, 30X0; :60 between sides #10 - getting better I think. 

Then 3 sets: :

20 row sprint 3:10 walk rest 

119 meters - 125m - 126m

first one felt sluggish, the other were tough. Looking at the video, I need to have a better start-up and reach on each stroke. 

Wednesday: 45:00 #AirDyne Every 5:00 off for 2 Skin the Cats (not real smooth) #done #CrossFit #CrossfitMasters @jtate59

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Tuesday May 26th, 2015

AMRAP 10:00 @ 90%:
 1 rope climb
 15 AirDyne calories
 3 wall walks
 15 AirDyne calories

 4 full rounds - felt solid, used the walk to the rope and wall walks to try to control the pace. The AD started to take a toll. I was able to hold the wattage in the low to mid 300s (with a few dips into the high 200s during round 3). Overall I'm ok with the 4 rounds right now.

 Then 6 sets:
500m row @1:47.1-1:47.9 (goal is tightest spread possible) 2:00 walk rest
1- 1:47.7
2- 1:47.5
3- 1:47.7
4- 1:47.4
5- 1:47.4
6- 1:47.5

I was able to hold these fairly close to each other. I usually started out with an average in the low 1:40s then found the pace to finish in the 1:47s. My stroke rate was mostly in the upper 20s. I was able to recover fairly well between efforts, although I could feel a slight toll the repeats were beginning to take during rounds 5 and 6.

3 rounds not for time

:40 Sorensen hold
:15/side star plank

Done! I could tell some hip weakness during the star planks, but the :15 was manageable,

Monday May 25th, 2015

Monday:

 A. Rear-foot elevated split squat, 3 x 8/side (start w/R leg, match reps w/L leg), 30X0; :90 between sides

#45-#50-#50 - felt better, should've gone with #55 on the last set

B1. 1-arm DB bench press, 3 x 7/arm, 21X1; :30 between arms, :60 rest 

#50-#60-#65 - felt better today

B2. 1-arm DB row, 3 x 6/arm, 20X2 (elbow high @ top, forearm vertical, wrist neutral); :30 between arms, :60 rest 

#60-#70-#80- felt pretty solid

C. DB external rotations, 3 x 10/side, 30X0; :60 between sides 

Used #10s, right side was a no go for the #15s, little bit of pain so I stayed smart in this one. 

D. Front leaning rest on rings, 5 x :35 accumulation; :25 rest  

This was much tougher than last week. Gotta keep the eyes on the end goal, these days are real exciting, but they are necessary to lay the foundation for me to improve!

Awesome ride today! #getoutside #useyourfitness #bike #mountainbike #trail #trailselfie

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Great ride at Great Seal! #trailselfie #trail #mountainbike #bike #ride #getoutside #useyourfitness #CrossFit

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