3/13/2012 - Claudia

I've been out for a few days, with a respiratory cold/sore throat, but back at it today.
Went to CrossFit 321 and did today's workout:

3-13-12 WOD

Deadlift 3 @ 70% – 3 @ 80% – AMRAP @ 90%

“Claudia”

5 rounds for time of
20 Kettle bell Swings 53/35
400 meter Run

Let me just say, if you plan on really attacking Claudia for a PR time, don't do heavy deadlifts first. Probably a no-brainer, but thought I'd mention it.

Did this as Rx'd. For Deadlifts, went up to 415x7.

By the end of Claudia, my lower back and quads were burning. On the last round, my legs didn't want to lift off the ground and my back didn't want to support my torso, but I muscled through and finished in 19:32. Ouch!

Kettle bell day

I only made it to the gym due to some needed coaxing from a co-worked that usually goes down at the same time - originally planning to run, I just didn't have a lot in me. So I decided to do some kettle bell work - which I had brought in to my work gym from home.

Warm-up
1000m row - 3:29.6
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips

What I did have in me, the 1000m row took out - for the most part - I was pretty exhausted after (not a great idea for a warm-up, I know - but I wanted to push that one!)

I then completed the following with my 30# Kettle Bell

KB Swing:
2 handed x35
1 handed x20 right arm
1 handed x20 left arm
Clean and Press:
10 L arm
10 R arm
Swing:
Alternating catch and release x30
Windmills:
10 R
10 L
Overhead Carry:
R arm - 86 steps (4x the length of the gym)
L arm - 86 steps

It was a good workout - for my lower back anyway. Still sore from the Angie/Fran back to back on the 20th/21st - the muscles on either side of my elbow - forearm and bicep included. Now that I think about it, doing Angie the day before Fran probably didn't help my time either!