When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Monday, August 13, 2012

New Normal

Every normal person, in fact, is only normal on the average. 
His ego approximates to that of the psychotic in some part or other and to a greater or lesser extent. 
~ Sigmund Freud

50 meter skipping for height
50 meter karioka left
50 meter back peddle
50 meter karioka right

1 round:
10 meter pigeon walk
10 down dog to up dog
30 air squat w/ 1 second pause at bottom

Double Unders
10 minutes practice
Ladder 1-20-1

For Time:
100 meter sled drag (90#/45#)
500 meter row
1/2 mile air dyne sprint

I'd like to say this was fun.It is done though and hopefully I can take about 30 seconds off if I actually ever do this again. That damn AirDyne, once I hit .25 I just hit the wall. So, the intervals that I have planned to work on weekly should really help me here. It has been a month easy since I rowed, not a completely terrible time of 2:06 after the sled, but I was hoping for a sub 2. Well, at least I know where to focus effort.

Complete in any manner:
100 abmat situps
50 superman rocks
30 toes to bar
20 knees to elbows from headstand - half against the wall on these, they were pretty cool!

Double up

Five sets of:
Snatch x 1.1
(rest 10 seconds between singles) 75#
Rest 2-3 minutes

Today's mantra ... just keep doing the work. That is how to get better.

Strict Overhead Press
* Set 1 – 5 reps @ 50% 40
* Set 2 – 5 reps @ 60% 45
* Set 3 – 5 reps @ 70% 50
* Sets 4-9 – 3 reps @ 85-90% 55
* Set 10 – 10 reps @ 55-65% 45
Rest 90 seconds to 2 minutes between sets.

Leaving this one out for the CFA workout above today. Work done in the morning. Tired and ready for dinner.

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