Well after my swimming WOD gave me a mild case of Cholrine poisoning, then getting a sore throat, then going on a fishing vacation, and throw in a crazy case at the office that has required alot of my time…..my 2 weeks of crossfit absinence is now over.  2 days back into it now and remember why I love this stuff so much.

Just a quick recap of the last 2 days WOD’s to document the workouts.

August 24, 2009
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)
I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile…400’s in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent

1st Mile 7:54 (Westside Mile)

4 sets of 30 unbroken. Plus 8, 16

2 mile, hit major cramps in first 400M, took it slow but got it done in approx 11 mins.

6 sets of 20 DU’s. 5 Unbroken, 1 broken.

Todays WOD (August 25, 2009)
For loads;
High hang clean/hang clean/clean - 1.2.3 x 5; 180 seconds b/t sets
+
Chin ups @ 31X1; 2-3 x 5; 120 seconds rest b/t sets
+
3 sets for reps;
AMRAP CTB chin ups; 0 seconds rest
AMRAP air squats in 60 seconds; rest 60 seconds

Cleans:  40,50,55,61,65 KG’s

Chin ups: 3reps at 20,22,22 *Started to kip - Lowered weight, 15, 15 *lbs I suck at these but will get better.

CTB: 10,11,10
Squats: 46,50,40

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