In my last post on my CrossFit Sectionals NorCal Training Log I talked about why I was doing the sectionals, my goals, etc. That was a little over one week ago, and since then I've been working out pretty hard.
Here's what I've done:
Saturday 2010-01-02
Training at home.
Four rounds for time: 30 Kettlebell Swings @ 1.5 Pood, 15 ring dips.
My time: 9:35
Sunday 2010-01-03
Rest day
Monday 2010-01-04
Back training at KMSF.
Started to come down with a cold.
As many rounds as possible in 12 minutes: Alley sprint followed by max pull-ups.
My results: 6 rounds, pull-up numbers: 20, 15, 10, 10, 10, 10. Hadn't done max pull-ups for a while so didn't go all out to avoid DOMS!
Tuesday 2010-01-05
2x800m sprints through Tenderloin.
First 800m: 2:20 (all out)
Second 800m: 2:58
5x5 Back Squat
185 - 205 - 225 - 245 - 265
Felt pretty good.
Wednesday 2010-01-06
This nasty WOD, with a nasty sore throat:
15-12-9
Overhead squats 135#
Burpees + Pull-ups
Getting hand position right for the squat after clean & jerk was the hardest part! Time was 11 minutes or so. Definitely need to work on power snatch - should just have been able to snatch 135# then go straight into squats.
Finished off with: 5 rounds of Power Snatch to 3xOverhead Squat. Got up to 125# comfortably on the power snatch+3xOHS.
Thursday 2010-01-07
Rest day. Cold got worse.
Friday 2010-01-08
Cold worse, sneezing all over the place, office party in evening so took another day off training.
Saturday 2010-01-09
Still had cold, decided to rest one last day.
Sunday 2010-01-10
Cold improving, back to training.
5 rounds for time: 20 Kettlebell swings @ 1.5 pood, 30 pushups.
My time: 11:10
Niall O'Higgins is an author and software developer. He wrote the O'Reilly book MongoDB and Python. He is the co-founder of BeyondFog, Inc which makes Strider Brilliant Continuous Deployment. Strider is a hosted Continuous Integration & Deployment service for Node.JS and Python.
