Have been lazy about updating this week:

Monday: Kayak - My technique has been improving I'm keeping up with a lot of the advanced guys

Tuesday: Had a business fuction

Wedseday:

"Elizabeth"
21-15-9 rep rounds for time of:
Clean (135)
Ring Dips

Navigation practice Map reading, Coordinates, Plotting, Pace counting, Taking a bearing, Dead reckoning.

I haven't had a chance to post this week because I've been stuck in the 4th level of hell know as "Oracle computer training program". I would rather shove a cactus up my ass than go through that again. Most boring class ever! Anyways, went to Vik's class at lucch and we did mainpage:

800M
30 Clean and Jerk(155lbs)
800M

Time: 19 something

My time sucked, I was snail on the run and did the lifting very carefully. My knee is definatley not a 100%.

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Rock climbing this afternoon with Jeanna

Warm Up:

Foam Roll
Bas 3 x 2 Minute Rds
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Core
5x2 Bench @ 205lbs Follow each set with 5x Windmill burst push ups
Then:
5x2 Press @ 135lbs Follow each set with 5x HSPU
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Cool Down
5 Wall Ball
10 Squat
10 Deadlift 205Rds
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If Time 30 Minute Bike Ride

Been a while here's the update:

Knee is starting to feel better but I'm going to give it some more time and get it back to up to speed. I was planning on rock climbing but Raj has to work so I'm going to do an actual crossfit work out(between Adventure racing, Krav and Rockclimbing its been a while). It has been good to do some other things, AR has proven to me that I'm much more well rounded than most. I'm starting to get into the 3~4 hour endurance level and going strong. My short to mid term goal is to make the 18~24 hour endurance events and finish strong. My mid to long term goal is to climb at least two +14,000ft peaks next year. I'm trying to build the skill sets as well as I can in Houston:

Rock Climbing: I have started climbing regularly including learning to lead. I can already see a marked improvment. I want to hit up Enchanted rock before the end of summer and Hueco Tanks in the fall

Treking: I've started rucking by increasing distance, speed and amount of weight carried. (My favorite is what I call the Man's Triathlon 3 mile run with day pack 10~15 lbs of weight including water, 2 mile swim, & 6 mile ruck with 50% body weight roughly 100lbs) I'm going to start increasing distance and including land navigation(using UTM plotter, GPS points, & pace counting)

Camping: This I need to really step up, I either need to find someone who like the outdoors or start going out on my own. Jeanna is awesome at everything but she is super busy and definately more of a hilton camper than a sleep underneath the stars camper. I think I'm going to take a couple of extra days off when we go to the Frio river and camp out at Lost Maples.

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WOD: Courtesy of Crossfit ABQ
It looks like Ben and Shane wrote this one for me

2x

1-2-3-4-5-6-7 Strict chest-to-bar pull ups. Do not kip. If you can't quite get the movement, use assistance with bands. Full recovery between attempts.

Then:

Tabata plyo push ups

Tabata sit ups

Tabata push press 45/33# barbell

Score is the lowest number of reps in a set for each exercise

5 Mile Timed Kayak Paddle

Kayaked Saturday morning in Galveston bay through a nav course designed by the AR club, it was hell. I spent most of the weekend recovering. Knee is still not a 100% so I'm taking it relatively easy. I started biking this morning and it felt pretty good. I'm just going to take it slow on anything related to my knee.

Warm Up and Foam Roll

3 K2E +2 Ring Pull Ups+1 Muscle up+2 Ring Dips+3 K2E (Unbroken)
Planque 30 Seconds

Repeat as many times as possible in 20 Minutes

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Dri-Fire Pistol Standards

5x Body Weight Bench
10x HSPU +
15x Ring Dips +
20x Pull Ups +
25x Sit-up +

2 Rds for sure 3rd if time

2 x Muscle Up
4 x Dead Hang Pull Up
8 x KTE
16 x Push Up
30 Sec Planque

5 Rds

Kayak Practice:

1-1/2 Hrs 60~70% effort

Tweeked my bad knee last night during navigation practice. I'm going to give it a couple of days res and see how it goes. Upper body Wods here we come.


WOD:
5 Rds
10 Bodyweight Bench Press
10 HSPU
5 Muscle ups