Wednesday, July 9, 2014

9:00 am

30 minute mobility session

I felt the need to hit everything, however, most of the focus was on my posterior chain after yesterday. Felt pretty good after this.

6:30 pm

MAP 3 Session

6 sets @ 85%, sustainable pace effort

90 seconds burpees, rest 90 seconds
90 seconds thruster @ 95#, rest 90 seconds
90 seconds box jump @ 24"

 - rest 5 minutes between sets

Result: set 1 - 23 / 20 / 22
            set 2 - 23 / 20 / 23
            set 3 - 20 / 20 / 21
            set 4 - 16 / 13 / 20
            set 5 - 18 / 14 / 20
            set 6 - 18 / 12 / 19

Pretty disappointed. I hit a wall and I hit it hard on number 8 on the burpees in set 4. I treated the burpees like Open WOD 13.1 (average 1 rep  every 3 - 4 seconds). I was on good pace until the 4th set came around. I'm moderately content with my ability to remain consistent on the box jumps. I did revert to step ups around rep 10 on the sets 4 - 6. Honestly, the hardest movement was the thruster. Those have always been difficult. I attempted the Rich Froning style with the 0.75 second pause at the top. I feel like it helped a little bit, however, I could've just though it helped since it was a different style than I've performed before.

Overall, I enjoyed today. I'm not overjoyed with my performance, however, I can honestly I gave 100% effort to sustain a good pace. However, I mistakenly ran 1.21 miles @ 9:15 after the On Ramp class and really paid for it. My back cramped up something terrible, haha. Anyway, I'm looking forward to the rest day tomorrow.