176 15-12-9x(30# L/R Thruster, PUreg) 16:34@162/184+3
Rx called for one arm PU which is insane so I did regular PUs. It was also one year anniversary of crossfit. total 175 wods i.e. about once every other day. I will target 205 wods for 2010 (to make total 365 in two years.)
This was also my first wod in new Gym. The gym does not have a squat rack but has a full size pool. I did 3 (1.5?) laps which felt great. I started getting spasm following the streneous thrusters so I did push too hard. Also my swimming is quite rustic and I had to break each leg in three segments. Lets see how long it takes to get a hang of it.
177 Front Sqt 3each (45-125 with 10#increment) 15:03@127/160
Compare with WOD#168 FrontSqt 3x(65#85#95#105#115#) 14:02@131/158
WOD#86 45#, 65#, 85#, 95#, 115# 20:10@145/174 and wod#62(?),
WOD#86 115# 20:10@145/174.
I am pleased with the progression. 125# was not a max effort so there is more room to go. Key was to do slow controlled air squats before and hold breath while squatting.
178 3x(800m+21xHPC65#) 20:18@174/196
Runs were at 8:30-7:30-7:30 pace. HPCs at 65# were broken in 7x3 for first two sets and then continuous for last set. HR peaked at 189 for the runs and 196 max was during this last HPC marathon which is aronic. 65# is not that heavy (I had done 95# for Grace with sets of 3 before) but running makes everything hard. 174 avg HR is a quite high for a wod. I should have done all HPCs continuos.
176 15-12-9x(30# L/R Thruster, PUreg) 16:34@162/184+3
177 Front Sqt 3each (45-125 with 10#increment) 15:03@127/160
178 3x(800m+21xHPC65#) 20:18@174/196
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