Test

Aerobic Capacity Test:
37:30

On bureau treadmill, 5 kms at a HR of 140 bpms @ 2% grade.

My plan is to do this once every ten days or so. Normal improvements in the past have come at 10-15 seconds per test.

Small Change

I´m moving away from CrossFit and back towards triathlon. I´ll continue a lot of CF-type training in Baghdad during December because it really works on strength. I´m in the process of dropping muscle again and working on a pre-base period to build endurance again.

New bike, and we´re off again.

Ran in the park today for 30 mins and swam 1000 yards. Nice easy workout after yesterday´s long distances

Joshua

21:00

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Didn't do last set of deadlifts - Back hurt
  
• Sub-ed 198 lbs for 250 lbs Deadlifts
• Last workout in Baghdad
  

WOD

7:20

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

• Sub-ed 135 lb Hanging Clean for Squat Clean
• Sub-ed Sit-Ups for GHD
• Vested Warm-up
  

Deadlifts

Deadlifts 3-3-3-3-3

• 5-5-5-5-5
• Max weight in the gym
• Did the warm-up with a vest on.
  

WOD

11:58

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

• Modified the hell out of this
• Did the warm-up in body armor
• Sub-ed a bare oly bar (20kg) for 75 lbs
• Sub-ed sit-ups for back extensions
  

Joshua

17:40

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Only did four round
• Sub-ed 198 lbs for 250 lbs Deadlifts
• After 5 days off I feel like absolute crap
• My diet for the past two weeks has been horrifying
• I'm in terrible shape right now