2/18 WOD

3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Cover as much distance as possible on each interval.

Did the bike on my trainer again, so no distance. Again, legs couldn't keep up with the HR, but getting better. Did 4x12 mins, I think the first one did 53x19 but that seemed too easy so finished the last three 53x17. Gotta keep track of my notes...

Anaerobic Endurance Strength & Conditioning WOD
5 rounds for time:
5 Split Power Cleans (M: 205/W: 125)
10 Box Jumps (M: 30"/W: 24")

No freakin' way I could do 205# so scaled to 155# - might have been able to go another 10#, but this was a gasser nonetheless. 30" box jumps are sketchy while you're tired.

8:48 total time -> 1:10 - 1:58 - 2:06 - 1:53 - 1:41

Dr. Reid was in tonight again and was introduced to her first ever "chipper" or "clipper" as she called it. We did lots of practice on stuff first including deadlifts (she did 75# quite easily), thrusters, swing on the pullup bar for kipping, and walking lunges. The chipper:

400m run (~360m)
15 walking lunges each leg
15 body rows
15 thrusters @ 20#
15 knee to elbows (knees to waist)
400m row

She worked very hard tonight and did a nice job. I thought she might get to the "barf buddy" point but she maintained. Nothing like chasing down a workout with a 400m row. Great effort.

9:12

Oh and my daughter knocked out 5 kipping pullups in a row! Dayamn!!!