[Saturday] 10.12.13- The Middle Half

The Middle Half 2013- Mufreesboro, TN

The 13.1 course has you running up and down tree-lined main street, historic Oakland's Mansion, and circling downtown square. After passing Fraternity Row and the geographic center of Tennessee, you'll finish the race in style at MTSU track and soccer field.

This was the first time I have ever ran through Murfreesboro area. It was a great morning to run a nice, flat course. The only probably was I have not ran in 6 months. The Marathon in April broke me from running and I made a transition into Crossfit, but I believe in being a balanced athlete. The first 3 miles felt as if I was running in sand, and going no where. It seemed like forever to reach that distance, but once I did the next 7 miles flew by. Mile 10 came and so did the  "Wall," the legs were tight, feet started to ache, but I did have to recognize my cardio was perfect. When it was said and done I ended with a 2:05:32 with a pace of 9:32. Looking back at it I am pleased consider my lack of training, but I would of loved to been under the two hour mark. Is this a goal of mine, moving forward to better my self in endurance training while maintaining my crossfit goals? Probably not but this was fun! Gotta say the Victory Lane tents a.k.a. "Food" was awesome. My favorites: Tru Moo Chocolate Milk, grapes, oranges and Jim and Nick's Turkey Sliders.

[Friday] 10.11.13

AM

Woke up late, but decided to head to the box anyways. I missed the warm-up , but started the WoD slow to get myself loose. This was a partner wod. I got teamed up with Cindy and she beat me into the ground.

"Dissecting Kelly"

AMRAP 30 minutes

Team members will alternate tasks. Only 1 team member can work at any time. After Wall Balls that counts as 1 round.

400m run
30 Box jumps (24")
30 Wall Balls

Results: 7 +400m +5

[Wednesday] 10.09.13

AM
A.) Mid-line
3 rounds of:

60 sec plank
45 sec plank R
45 sec plank L

B.) Establish 1 max rep- Strick Press
135 x 3
145 x 2
155 x 1
165 x 1
175 x 1
185 

C.) WoD
8 minute AMRAP

Hand-Release Push up x 10
DU x 30

Results: 5+ 25

Getting a little better at DU. Started stringing 10-15 together. Super excited, my ropes came in the mail tonight, so I will have a consistent rope to work with now. Skill work from here on out.

PM
GRT PT at Cumberland Park

With Ruck [#40]

Jogging 10 flights of stairs
100 m lung
110 flutter kicks (4-count)
100 steps (4-count)
100 m lung
300 m bear crawl down hill
2 mile ruck

Good Livin'

[Tuesday] 10.08.13

A. Establish 1 Rep Max -Front Squat
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
285 x 1
295 

B. Skill
10 minutes of pull-ups
30 seconds on-- 30 seconds rest
Strong Kip x 2 with slow negatives

C. WoD
12 min. AMRAP

KB Swing x 15 (#53)
Wall Ball x 10
100 m run

Rounds: 5+25

Legs were tight, and not much energy this morning. Had issues catching the wall ball. Different locations than normal ,still no excuse. 

[Monday] 10.7.13

A. Strength 

Three sets of:

Deadlift 4x5 (#285)

Rest three minutes

B. WoD

Three sets for time:

400m run

5 Thursters (#135)

10 Burpees

Rest three minutes

Felt pretty good. Burpees were fast, but need to work on standing all the way up. I got called out once. Thrusters were strong, but need to work on hip explosion and not just pure strength.

Total time including rest:

R1: 2:13

R2: 8:45

R3: 13:13

10.1.13: Are those Legs Heavy Yet?

PM

Warm-up
Foam Roller

Skill
10 minutes 30 seconds on 30 seconds rest
Pull-ups x 3-4

I am getting better at these, but still cannot connect them together.

WoD
Four rounds for time:

Front Squat x5 (#185)
Burpees x10
400m run

Time: 12:43

Not bad. Legs and back are tight from the Throwdown still. Need work on staying on the heels on the front squat. Might of just been tight. Round 3-4 stopped at 5 burpees each time to catch a breath. 

09.30.13: Fix that Grip

AM:
Warm-up
Foam Roller

Strength 
Strick Press 4x5 (#135)
Rest 2 minutes between sets

Felt good! Strong all the way through!

WoD
5 sets for max reps:

30 secs of KB Sumo Deadlift High Pulls
30 secs of rest
60 secs of KB Swing (#32kg)
Rest 2 minutes between sets

Results:
R1: 40
R2: 36
R3: 33
R4: 32
R5: 33

I held the KB all the way through Round 1. I averaged about 15-16 KB SDHP in 30 seconds. After the first round I had to drop about 25 seconds into each round with about 10-12 Kb Swings. Back is sore and just couldn't grip that hunk of weight.