About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout.
Warm Up
Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15).
WOD: Alex
The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the Marines.
3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.
I used two small rubber bands to assist on the ring dips and a 40 kg set-up on the cleans.
Results:
Round One: 1:17, 21, 4:41 finish (i.e. cleans in 2:07)
Round Two: 1:25, 16, 4:45 finish (i.e. cleans in 1:55)
Round Three: 1:28, 10, 3:30 finish (clean time unknown; the dips interval was cut short by accident)
A fun, kinda sweaty workout. My power cleans felt good. Naturally, I could have gone heavier, but I want to keep babying my back. Which is actually feeling fine today, a week later. Whew!
Two more workouts with CrossFit Asheville before we depart for the summer. I’m going to miss everybody.
