2 more weeks

     Here's a video clip from an interval the other night. I am up to my full 40 pounds on the vest, and got the vest back earlier that day from getting a couple extra straps sewn on. The vest still bounces a bit when I'm at a faster speed, but shouldn't be too bad for the race. It can still get tighter, but I'd need a little help from someone willing to be right under my arm pit to tighten the straps. I did find out that trying to get the vest off in a hurry for a call with the new straps doesn't happen to well. Enjoy the video!

     So, it's been a while since I posted my WOD's, and I will attempt to do that now. I've been trying hard to stay true to the Crossfit Endurance, although I am chomping at the bit, wanting to actually run more. I definitely feel it after a run with the vest, but still feel good. I'm trying to ride that fine line of training hard, but not too hard and get injured before the event.

     Sun 4/3
S+C   JT (RIP)
21-15-9
Handstand Push Ups (HSPU)
Ring Dips
Push Ups
11:00.71  was very strict with making sure that my head touched the deck and a full lock out on top for the HSPU's.
     Sat 4/2
Rest
     Fri 4/1
S+C
  6 rounds:time
3x Dead Lift @ 315
6x Box Jumps @ 30"
9x Burpees
    9:21.26
Endurance
   10 rounds of 30 sec hill sprints w/ 2 min rest. Incline between 7-10%
This was done with the vest, and is where the video above came from
R1:  8mph/8%                        R6:  9/9%
R2:  8/8%                              R7:  9/9%
R3:  8/9%                              R8:  9/10%
R4:  8.5/9%                           R9:  9/10%
R5:  9/9%                              R10:  10/10%
I had this WOD half way done before we got a call. I decided to restart the WOD since I felt like I could of gone faster than what I was doing. So I just posted the full WOD that I completed and not my "warm up"
     Ths 3/31
Tempo 80-90%
This was supposed to be a 5 mile run, but I instead did the tempo WOD on my Concept 2 rower. It was after 930pm before I was able to get my WOD done, and thought that I would row instead. I've been missing my rower since I've done so much running lately, so it served 2 purposes. I used the watt meter to calculate where my potential 80% and then 90% was and kept the watts above the set numbers.
5K on the C2 rower. 20:26.8
     Wens 3/30
S+C
   3 rounds:time
15x Kettle bell swings
15x ring rows
15x Hanging Power Snatch
15x Knees to Elbows
      14:20.59
I didn't go full speed with the S+C wod, since I wasn't going to be waiting the 3 hrs before hitting my run. I waited about 20 min before getting after the run with the weight vest.
Endurance
   TOSH
3x (200M, 400m, 600m) rest the same amount of time your interval was
                       R1                       R2                         R3 
200m            34.80                  41.83                       43.87
rest                 35.16                   42.77                       44.44
400m            1:22.77              1:34.53                     1:38.62
rest                  1:22.95               1:34.95                     1:39.08
600m            2:37.31              2:40.50                     2:40.12
rest                  2:37.37               2:48.29                     DONE

Me, after the second full round of Tosh, waiting for the last round to start.
     Tues 3/29
Rest
     Mon 3/28
S+C
  3 rounds:time
5x Power clean @ 185
10x Box Jumps @ 30"
    4:44.27
Endurance
  Hill repeats, treadmill @ 7%, 2 min rest
R1:  3/4 mile @ 7.5mph;  6:11
R2:  1 mile; 9:51
Penalty round 3/4 mile @ 6mph; 7:42
I was tired when I finally got to the treadmill that night. Almost didn't do the S+C portion earlier that day since we had some firefighter training and was pulling people around all morning in full gear. The endurance was only 2 rounds, but I gave myself a penalty round since I didn't do a full mile on the 1st round.
     Sun 3/27
Took the day as a rest day since I had done the 5k with the vest the day before.