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September 13, 2011

Marathon Training:

Short Intervals: 6 x 200m, 90s rest
Lap 1: 0:37.37
Lap 2: 0:36.48
Lap 3: 0:38.92
Lap 4: 0:39.98
Lap 5: 0:41.95
Lap 6: 0:42.93

Not bad considering we did heavy back squats yesterday.  My legs started to feel like jello on the last 50-100m of each lap.

CrossFit WOD:

SWOD: 3 rounds, 10 minute cap
20 Thrusters (unbroken)
10 Pullups (strict>kipping)

WOD: 3 rounds for time
10 Deadlifts
10 Box Jumps
200m Run

So the determining factor on the thruster weight was ‘can you do 20 unbroken 3 times?’  I know I can’t do 10 unbroken at 65 pounds, so I thought about doing 45#.  Brannon wanted it to be challenging, so I upped it to 52.5#.  For the pullups, we were to do as many strict pullups as possible before going to kipping.  Round 1: 20 unbroken thrusters (had to pause once or twice, but never put the weight down); 5 strict pullups, 5 kipping.  Round 2:  20 unbroken thrusters (had to pause several times, like every 4-5, but I don’t think I put the bar down); 3 strict pullups, 5 kipping, 2 kipping.  Round 3: 20 broken thrusters (I put the bar down at least twice, and paused several times…those sucked!), 2 strict pullups, 4 kipping, 2 kipping, 2 kipping.  I finished in less than the 10 minute cap…somewhere in the 8th minute.

The weight/height on the WOD was broken down into levels:  Level 1: 165/85#, 20/12″; Level 2: 225/135#, 24/20″; Level 3: 285/185#, 30/24″.  If I hadn’t already done sprints and the SWOD, I probably would’ve attempted Level 3.  I know I can deadlift 185# and jump 24″, but my legs were TIRED and Brannon said it was a fast WOD, so I chose Level 2.  I was the first one to call time.  I should have gone Level 3.

Time: 6:49 L2

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