Monday 2.25.13

Back in the gym after a week off due to sickness.  I'm going to reduce all my training weights a little and work back up over the next 2-3 weeks since nutrition was lacking as well as being sick this last week.

11:00 AM

Strength:
Back Squat (Goal:  375x3, 90% x5, 80% x7):
- Warm Ups:  145x5, 195x4, 235x3, 285x2, 325x1
- Work Sets:  375x3, 338x5, 300x7- These sets winded me!

Weighted Pull Ups:
- Warm Ups:  +15x5, +30x4, +45x3, +55x2, +65x1
- Work Sets:  +60x3, +40x5, +20x7

Conditioning:
7 Rounds for time of:
- 7 Push Presses @ 135
- 7 Chest to Bar Pull Ups
- 7 Burpees
Score:  I scaled this down to 5 rounds, and it still took me 10:00.  The chest to bar pull ups were the limiting factor.

6:00 PM

CFE Running Workout
- 400m Time Trial:  1:20.  Absolutely terrible.  I paced it too much in the first half.
- 4x 200m Sprints with 1:30-ish rest (estimated).  I didn't time the runs, just sprinted all out, and the rest periods were estimated.

My stamina is the worst it's been in a few years due to a variety of reasons, some out of my control but some not.  Due to that, I'm going to be doing three CFE running workouts a week in addition to four CrossFit workouts to improve on this fitness quality without sacrificing my strength.  Each week will have a short interval run (today), a long interval run (Wednesday), and a longer run (Saturday).  Monday will be the only day I have two workouts, then one workout for the rest of the week, and rest on Sunday.