1/27-1/28

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

For time:

Row 250m

15 push-up burpees

25 kbs - 32kg

15 push-up burpees

Row 250m

*Goal is sub 3:30 min

Results:

3:28

notes: felt very good throughout; did this previously in 3:26 but this time I had much more legit KBS all the way overhead - probably 10 sec faster 

PM

Run 15 min @ 50% effort

+

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

Results:

runs complete

20 min = flow work/foam roll/SL squat practice/32 yds handstand walk

Saturday - MAP 

5 rounds for time:

1000m Row

15 COVP Chin-ups

15 Thrusters - 75lb

15 Push-up Burpees

*Fastest recorded time on date is 28:22

Results:

time= 28:44

notes: couldn't hold a pace on the rower; everything unbroken and felt good but could not recover on rower and pace kept getting slower - started at a 1:50-1:53 pace and every row fell about 3-5 sec on pace until last row was 2:07/2:08 pace.  Disappointed because last two rows could have been faster but I was too smoked!  I didn't believe in it, kept thinking I needed to slow down.