1/8/19

Today was a very solid day of training... I felt solid throughout the session... felt good on all the gymnastics and aerobic stuff. Really fun to feel fit.

A.
For time:
30 Muscle-ups

-3:15 ... went 12/4/4/4/3/3 ... this is a PR by about 20 seconds. I felt very good on this, I think I over-paced it a bit. I didn't feel wrecked by the end of it at all... next time I re-test this I will get a bit more aggressive and push my limits instead of be so conservative on the back end sets of this. Could possibly do 15/5/4/3/3 next time... overall great stuff, happy to be feeling confident on the rings. This would have gotten me a 33rd at the 2018 crossfit games ... I think I could definitely get under 2:45 on this, which would be a 19th... this is my new goal.

B.

Every 3 for 15 (5 sets):
15/12 Calorie Ski Erg
7 Deficit Kipping Handstand Push-ups (2 x 45# bumper, 4" deficit)
50' Front Rack Dumbbell Lunge (2 x 50# DB)

-Complete ... this was good training ... goal here was to get the 35 HSPU unbroken, which I was able to achieve ... fun stuff.

C.

"Fuller Circle"
For Time:
75/50 Calorie Assault Bike
150 Double Unders
2000 Meter Row
150 Double Unders
75/50 Calorie Assault Bike

-23:24 ... lungs felt great here

D.

Every 3 for 12 (4 sets):
20 GHD Sit-Ups
50' Handstand Walk

-Complete... 200' of walking after all the above work was tough... HSW felt solid though.

E.
ROMWOD

-Complete ... felt amazing after all the above work.