Friday Workout, 6:30p @ CFC:
Ran the 5K for the affiliate team competition.
Time: 22:52
Was trying to get somewhere around 21 minutes (last 5K in November was at 22:08 on the treadmill). I've been running a mile or two a day at 7:00/mi or walk/sprint intervals on the treadmill during my morning workouts, but haven't done a full 5k in a long time. Can't wait for it to get warm outside.
This was a workout I needed to do well on, and I'm currently in 2nd behind Brett Raz, who I knew would smoke this one.
Saturday Workout, 9:00a @ CFC:
Bench Press: 5-3-1
165-185-205(5)
Metcon, Affiliate Team Competition WOD #4:
From 2008 Crossfit Games, "Heavy Grace"
30 full squat clean & jerks (Rx'd #155)
Time: DNF, 21 reps
Ended up finishing the 30 at 16:34
I knew this would be by far the hardest out of the eight competition workouts, and I just wanted to get through it. I basically have no squat clean, and power cleaned / front squatted every rep. Jerks felt fine for the most part, although I failed a few reps due to trying to muscle up the weight. Thanks Mandie for counting my reps and Kerry for keeping me in it. Have to agree with Rudy that I need to be doing a little less bench pressing and a lot more front squatting--something I plan on programming in my next cycle once we've finished the competition workouts.
Going to do something light tomorrow (run or row), then Crossfit Total Monday night.
Should be a solid week of workouts, then my birthday Friday, St. Patty's Day Saturday, Pizza Crawl Sunday, and Vegas the next weekend--looking forward to it.
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