Thurs, 23 Feb 17
Block 10, Wave 2 - Clean & Jerk/Assistance II @ Iron Strong CF
70 degrees and sunny in February is something I could get used to. I trained early today because I had an afternoon mission with Dave, one of the owners of Iron Strong CrossFit, to fell a suitable tree for throwing. I'm not 100% sure we got a great tree, but I'm fairly certain what we did get will at the very least allow us to train caber toss in some fashion, which is far better than not being able to train it at all.
Lateral Box Jumps
5ea x BW to 20"
2x5ea x BW to 24" - Knee felt fine on these.
Clean & Jerk
clean complex x 45
jerk complex x 45
5x95
3x145
2x185
1x235
3x2x260 - No misses, but damn these were some fugly cleans.
Shankle Complex
3x1x205
Reverse Hypers/Paused GHR Situps/Paused Band ER
15x200/15xBW/12ea x mini
2x{15x230/12x25/12ea x mini} - 5 count pause for both situps and external rotation.
Fun fact: one way to tell you've got good gym owners/managers dedicated to providing quality training for their members is how quickly they fix or replace broken equipment. The reverse hyper at ISCF was broken, but is now fixed with only a week or two of down time. Bonus - it works better now than it did prior to being fixed.
Backward Sled Drags
10x100' x sled + 90
My trend of crushing conditioning continued today, as I finished today in 2/3 the time it took me last week. I'm still baffled by this rapid adaptation through upregulation of energy system substrate production, but like I said before, I'll take it.