5K repeats...

I'm amazed at the results of yesterday's 5K repeats! My route was definitely a "rolling" course and I felt great on the first one. I believe my effort level for the first 5K was about 80-85%. The second one was pretty tough especially after the first mile. My effort level for round 2 was about 95%.

I had to cut my rest to about 8 minutes because of time constraints and getting back to the babysitter.

Round 1:

23:52

About 8 minutes rest

Round 2:

24:40

On December 4th I did a 5K time trial and it was 25:28! CrossFit endurance rocks!

Scores:

Fatigue: 3

Mood: 2

Soreness: 2

Monday, January 31st

Dead Lift

5 @ 110#

5 @ 125#

*5 @ 140 + 4

Conditioning WOD:

5 rounds

3 minute AMRAP

1 minute rest

3 65# thrusters

6 ring dips

9 squats

Round 1: 3 + 1 thruster

Round 2 : 3

Round 3: 3 + 1 thruster

Round 4: 3

Round 5: 2 + 3 thruster + 6 ring dips + 2 squats

The ring dips were the hardest part for me. I used the red band.

Scores:

Fatigue: 2

Mood: 2

Soreness: 2