CF/TRADITIONAL "HYBRID" PROGRAM - WEEK 3

Monday (4/19):
CF - 7 rounds of (power snatch x 7, snatch balance x 7, OHS x 7) with 95 lbs. I did the bar after an extensive warm up. Not worried about time at all. Focusing on slow, deliberate movement (what I'm thinking of as SDM). Back felt OK. No pain!!! Time of 14:30.

Taught RPM in the evening.
Successful day.

Tuesday (4/20):
CF - rest day.
2000 yard swim. 10' warm up. 30' swim. 5' cool down. New technique coming along slowly.

Wednesday (4/21):
CF - 5 rounds of (Thruster x 5, 5 muscle up, 400m run). Supposed to do thrusters with 155 lbs. I used 65, 75, 85, then two sets with 95. No pain! Got all MU's. Did it in 23:18.

Thursday (4/22):
CF - "Griff" run 800, 400 backwards, 800, 400 backwards in 11:06.
Ran 6x400s with 2' rest (1:22, 27, 21, 15, 18 and 19). Did around ACU so some were completely into the wind, some completely with the wind. Feel good!

Friday (4/23):
CF - "Kelly", didn't throw wall ball up, just thrusted overhead. Very deliberate on box jumps. Jumped up, stood up, then stepped down instead of jumping down. 5 rounds in 23:56. Drenched. Great work out. No back pain!!

Icing, stimulation, stretching religiously, numerous times a day...helping.

Swam 12' time trial. 650 meters. Technique finally starting to click today. Swim was actually fun.
CROSSFIT BIRTHDAY!!! One year ago I started doing CF.

Saturday (4/24):
CF rest day.
Ran a half-marathon course that was suggested for an upcoming Children's Miracle Network race in October. Strong wind out of the west...didn't run an exact distance (give or take a few hundred meters), but I maintained about an 8 min/mile pace. No pain.

Sunday (4/25):
CF WOD was 21-18-15-12-9-6-3 of 135# SDHP and Inverted hang/lower slow, but I didn't do it. Don't think my back is ready for even a scaled version of that one.

Rode 28+ miles in 1:20:00. Good ride.
Week 3 in the books.