Rest Day

Woke up this morning feeling worn out and aching so decided to take a rest day.

20/05/12 - Trail Running + Hill Sprints

Conditioning
Me and seven other guys from the gym got out of the gym and on to the hills for a bit of conditioning.

We met at Pincinthorpe car park and set off through Guisbrough Woods to base of Roseberry Topping. We done a couple of hill sprints in pairs up the smaller of the two hills before tackling Roseberry. My times for the smaller hill averaged out at 27 seconds, with Roseberry Topping taking me 3:50. After a little rest at the summit we descended back down the way we came and up the smaller of the two again. Another long run mainly along the fire tracks and a couple of down hill trails. We stopped off at a couple of obstacles on the way, messing about on some pull up bars and some parallel dip bars. Overall we covered around 8-9K.

Whats strange is i really enjoyed this and i HATE running. More of this to be done, and defiantly some trail shoes to be bought, i was skidding all over in my normal running shoes. 

Top of Roseberry Topping

Snatch, HSPU + 2011 Open WOD 2

BB Gymnastics
Snatch
50, 50, 60, 60, 65, 70, 70, 75xxx, 70, 70

Skill Work
Strict HSPUs - 3xME
4, 4, 4

Conditioning
2011 Open WOD 2
15 minute AMRAP
9 Deadlift - 70kg
12 H/R Push ups
15 Box jumps - 24"

11 rounds + 23 reps

Deadlifts, Ring dips + Pull ups, Team WOD

A] EMOTM for 10 minutes - 5 Deadlifts @ 120kg
Done, all sets unbroken and between 10-15 seconds per set. Up the weight next time. 

B] 3 Strict ring dips + 3 Strict pull ups alternating every 30 seconds earing a 10kg vest

Would work better with 5+ reps i think, all unbroken but relativly easy.

C] Team WOD
 In Pairs: (With Dave Butterfield)
4 Minute AMRAP Of:
5 Goblet Squats @ 24kg
5 Kettlebell Swing @ 24kg

Rest 1 Minute
4 Minute AMRAP Of:
Row 100m
10 Hand Release Push Ups

Rest 1 Minute
4 Minute AMRAP Of:
5 Ball Slam @ 9kg
5 Sit Ups

Rest 1 Minute
4 Minute AMRAP Of:
Sprint 50m
5 Jumping Air Squats

54 Rounds Rxd

Rowing, Battling Ropes & Double unders

A] Row 20 minutes - 20 s/m or less
5077m
500m avg - 1:58.1
strokes/min avg - 17

This is the longest I've ever spent on the rower,  my glutes were on fire at the half way point!

 

B] 5 Rounds of

• 20 Secs AMRAP Battling Ropes
• 20 Secs AMRAP GHDs 
• 20 Secs rest

Averaging between 20-25 on the ropes and between 5-8 on the GHD's every 20 seconds.

C] 200 double unders for time - every break perform 5 burpees

3:27

Broke at 104, then 105, 107, 109, 139

Trying to rush to much after the break at 104 cost me! Used a heavier rope for this than normal, constantly varied and all that.

OLY + Maurice

BB Gymnastics
Front Squat-Heavy single
60, 80, 100, 110, 115

Clean-Heavy single
60, 80, 90, 100, 105, 110xxx

Clean pulls
115 3x3

Conditioning
MAURICE

This is a HERO Workout in the honour of Lee Howes Grandad Maurice Yates who sadly passed away on the morning of Friday 4th May 2012.

Maurice is survived by his loving wife June, 4 Daughters, Maggie, Lynne, Susan, Karen and Son Paul.

5 Rounds for the time of:
20 Burpee-Box Jumps (2012 CrossFit games Standard over the box)
15 Front Squat - 60kg
10 Sumo Deadlift Highpull - 60kg

27:13 Rxd

Back squats, Press & Lucy

Strength
Back Squat
110x5x2
110x12

Press
50x5x2
50x7

Press was rough, defiantly been neglecting them.

Conditioning
Lucy
5 round for time:
5 Pull ups
10 Burpees
400m Run

10:58 Rxd PB

3 second PB since October, may not seem a lot but last time i done this i was still playing rugby and in preseason. We were doing interval sprints twice a week over varying distances, this has shown me how important these are.