09-07 and 09-08-11

09-07-11

In early today, serving of Max Energy and Max Glucose with an Americano on the way to the box, otherwise fasted. Sipped 20 grams of BCAAs throughout workout.

Training:
A: Back Squat X 6; rest 3 minutes X 4 @ 80% 1 rm.
B: KBS X 15-20 as heavy as comfortable to eye level; rest 90 seconds x 3.
C: Backwards sled drag X 40 meters: rest 1 minute X 8 - Heavy

Results:
A: 200# and feeling good. Stable although maybe slightly forward on my feet. Good drive and strength.
B: 20-20-15 with 2 pood to just above forehead. No issues, a little higher next week. Hip drive was there.
C: 180# sled- toe to heel steps-  VMO was smashed and swelled up nicely.


09-08-11

0730 -0815  Started the morning with a 40-45 minute bike ride. I am riding in The Police Unity Tour again next year in May and the hardest part of the 250 mile tour in the beating your sit bones take. Going to mix in a ride each week of varying lengths and intensities to get some time in the saddle. Today was my first ride in over a year so I was anxious to get out there. Went out pretty fast and cruised the first 3-4 miles in the 20-22 mph range. Stayed in some light gears and averaged just over 18 for the 14 mile trip working on circular pedaling and posture. Felt good to be back on the bike...but going stick to one ride a week just the same.


0830- 0930 Training:
Handstand work- comfortable- accumulate 180 sec. hold
+
Light TGU, slow and deliberate, 5 minutes
+
4 sets of:
30 sec. AMRAP Burpees w/ no push up
30 sec AMRAP Dbl Under
30 sec AMRAP Box Jump 20"
rest 5 min. active

Results:
Handstands holds were pretty easy. 30 sec holds were no problem and I felt some stability issues passed this point.

TGU are getting more solid in all positions.

Energy System Work-
Rounds of:
15 - 42 - 31
15 - 38 - 26
16 - 38 - 26
15 - 26 - 27

No push up burpees were right on for me right now. regular burpees are doable but will take about three times as long so I can keep control over the push up. All else was good...

Day off tomorrow and heading over to Delray Beach for the weekend for a little R&R. Will be training at CrossFit Delray on Saturday and Sunday, thanks to Sarah and Dave Bowling. Hoping to catch up with OPT athletes Max and Sean too.