FRONT SQUATS, PEG BOARD AND SOME TRACK TIME

12/21

STRENGTH: 1 FRONT SQUAT EMOTM FOR 20 MIN @ 95% 1RM

SKILL: 5 ROUNDS:
             -10 BURPEES
             -1 PEG BOARD ASCENT

CONDITIONING: 4 ROUNDS WITH 90 SECOND REST BETWEEN
                              - 2 MINUTE TO RUN 400M THEN MAX   DOUBLE  UNDERS WITH
                                 REMAINING TIME

Feeling much more rested than yesterday, i was excited to hit the front squats and make sure my monday pr wasnt a fluke. i used 305# for the front squat and it was coming up pretty easy. after the 15th minute i added 10#'s for a 315#  finish. i hit the 1st one pretty easy, didnt feel much different than the 305#, but failed the 2nd attempt with a sloppy rep. i was convienced it was just a bad rep so put it back on the rack for the 18th minute and got it, but failed again on the 19th minute so i called it quits. i feel like i could finish this whole thing from start at 315# so that will be the goal for next round. next was a quick little wod with the peg board, the burpees were really just a filler as the wod was all about the peg board. yes i used my legs on every one as i usually do. strict peg board ascents are great for pure arm,lat and chest strength, and i do these as well but crossfit is also about efficiency, and using some legs definitely make it easier on the arms, and gets me up and down a lot quicker. this was the 1st time ive used this in a  wod, and it was a great challenge. ill be putting these in future wods for sure!

for the pm session we headed over to delta college for some track work. my goal was to keep the 400m's at 1:20 and hit 50 double in the remaining 40 seconds. i was able to keep the 400m's pretty close (1:20,1:21,1:23,1:23) and the double were 48,57,43,43.  i really liked this conditioning workout and will be doing it again in the future. my first two runs felt really easy but midway through the 3rd my lower back started locking up, making the 4th one pretty painful, oh well its good for the mental toughness aspect!..haha.. this has happen the last two times i hit the track, i think im going into these track days a little too sore. starting next week im going to move my track day to monday so i can be fresh for these runs and not be held back by tight, sore glutes and hammies.  taking tomorrow off then its time to attack some heavy deads on friday!