WOD for Thursday 8-7-14
August 7, 201410 minutes–Work to a heavy Split Jerk
10 Minutes– Work to a heavy Squat Clean
Work- for time. row 250, 15 burpees, 25 KB Swings, 15 burpees, row 250
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Crossfit Carolina Beach Daily Workout 
Oh fuck. I almost died last time we did this.
The worst 5 minutes not called FRAN.
4:26 PR. last 7/10/14 4:28
6:19
454 rx PR
Jerk- 135, Clean- 135
WOD- 5:04, last time 5:24
WOD: 4:30 – lungs still burn
5:34, 5:48 last time
5:30, last time was 5:52
Completed KB unbroken and rowing felt good. Burpees destroy me….
WOD 4:44
5:14
Split 115
Squat Clean 105
WOD 6:16
4:57 6 seconds slower than in January, but I attribute that to lack of attendance to recover for injury and still recovering from surfing too much on Tuesday…that seems legit.
This hurt worst than my best Fran of 4:49 and I didn’t even PR today which is a little demoralizing…Any suggestions on immediate post Wod recovery are welcome…supplementation-wise.
Marcos 15-20 grams of Bcaa’s have changed my life. Really.
I’m taking your advice Brock and taking off today but I’m not happy about it! My wrist is killing me…suggestions beside just frequent icing?
Other than avoiding anything that hurts, sadly no. DO come in and do your own, wrist pain free thing.
Split jerk 195
Squat clean 215
Wod 3:39rx PR
Previous bests
July 10-14=3:46rx
Jan 2014-3:56rx
Dec 2013-4:15rx
Liza Minelli!! That is some FAST SH*T right there!
Jerk-165 Clean-165
WOD – 4:15 rx
Pure fucking misery.
5:29 down from 6:02 last time.
Split jerk 90.
Shoulder/arm issue, didn’t push it. Cleans hurt. Didn’t do them.
Wod 4:55 rx. Last time 4:54. Maybe better next time!
5:31 today , last time 5:29. I don’t know if that really counts as enough change one way or the other. I guess since I have been celebrating my birthday all week by eating and drinking whatever the hell I want, has caused me to not improve. My guess is any other day, I might have done better. Who knows, bottom line, I’m not really any worse.
115# split jerk
140# squat clean
Happy Birthday 🙂
4:32. Booooo. Last time 4:24. I felt myself moving like a snail on the burpees. Next time will be better. Booo.
Andrea
Split jerk: 145
Squat clean: 125
WOD: 4:36 last time was 5:05
4:40 down from 4:46
Ouch.
Split Jerk- 80
Clean- 95
Work- 6:17
Jerk – 165
Squat Clean – 165 (heaviest load i lifted in 6 months)
6:14 again… i hate burpees.