3/17-3/18

Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
Row 1000m @ 95%
+
15 min recovery
+
Run 800m @ 95%
+
15 min recovery
+
Airdyne 3 minutes @ bunch yourself in the face effort


Results:
row = 307.8
run = 2:37 - first time running hard in 6 weeks, felt good and foot felt fine next day!
A.D. = quads burned!

PM
Run 15 min @ 50% effort (Row if needed)
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort (Row if needed)


Results:
rowed 13.5 min x 2 sets
foam rolled 15 min b/t sets

Saturday - CrossFit Open 12.4



Results:
267 reps
notes: wasn't really happy with this as I felt I should have gotten through 30 MU's.  First 15 went as planned and if I held pace I would have had 30-60 sec for WBs.  I fell off hard doing single MUs and just had nothing left in arms.