MONDAY
10 minute KB warm up

1) 3 sets of 5 front squats
(205#, 205#, 205#)

2) Karen
150 wall ball shots for time
(9:39)

3)1-20 KB swing breathing ladder @53#
(16:53)

SUNDAY
I headed out for a long run with Tara and Murray, but I ended up turning back early. My stomach was angry and I was sweating way more than normal. Even at a walk there were rivers of sweat running down my back and legs. I like to think that whatever was wrong with me got sweated out. I feel better now, but the run was pure torture. All in all, I got some time on my feet and hopefully got well in the process.
(2 hours)

I've been thinking about breath control and it's relationship to athletic performance lately. I'm fairly familiar with meditative breathing exercises, but for some reason I just recently started trying to really connect this conscious control of breath and my own athletic pursuits. I've been encouraged by my recent experiments with breathing ladders, so I've been poking around the interwebs and found a couple of interesting articles. I'd love to know more if any of you have some knowledge here. Check it.

Mouth breathing vs. nose breathing.

Doing sprints while holding your breath. Sounds real uncomfortable.

Syncing footsteps with the breathing cycle.

I was thinking about buying one of these, but then I realized I could just force myself to breathe through my nose during exertion. I'm a sucker for gadgets.

FRIDAY
10-9-8-7-6-5-4-3-2-1
Power cleans @95#
Box jumps @24"
(5:18)
Thursday was a bit much and I'm surprised I could even jump the box.

THURSDAY

Warm up with 10 minutes of sandbag drills
1) 5 sets of 3 handstand push ups. Strict range of motion.
2) 5 sets of 20 second lock offs. A lock off is an isometric hold, usually at the top of the pull-up.
3) 500 lunges for time (21:03)
4) 30 power clean and jerks @155# for time (7:22)
5) Spend 3 cumulative minutes in an L-hold. This quickly fell apart, but I did my best.
6) 50 GHD sit-ups

It's this sort of thing that makes Crossfit look really stupid. I don't even know where to begin. I won't be able to contain the mockery if anyone rolls into my place of work wearing this garbage.

TUESDAY
8.1 mile trail run
1 hour 37 minutes
Nice and hilly. Running the day after back squats is painful. Lots of mud on the trails today, and that meant lots of sliding and unintentional splits.

MONDAY
Warm up with 10 minutes of medicine ball drills

1) 100 back squats @155# (14:39)

2) 10 rounds
5 strict pull ups
5 ring dips