CFDC
Front squat 10-8-6-4-2
175-185-200-210-225(f)
(155-175-200-220(f)-220)
Metcon: Complete 100 reps within an 8-minute time cap of:
1 x AMRAP thrusters (95#)
Burpees
21 + 65 = 86
Notes: Some positives and some negatives tonight. First the positives. We used this same format on 1 Jun 12 and, as can be seen from the numbers in parentheses, I've improved, particularly on the higher rep sets. My sets of 10, 8, 6, and 4 were all solid. Unfortunately, I didn't get much rest before the final set of 2, and only managed one rep at 225#. That was actually a personal record, though, so I'm happy. Plus, I had much more rest between sets back on 1 Jun 12 and didn't have to deal with extreme heat/humidity. Additionally, the squat cycle has had a huge impact on my thrusters. I've never been able to complete the first round of "Fran," 21 thrusters at 95#, unbroken. I did that last night without much of a problem, and had already exhausted my legs front squatting.
The negative was my lack of conditioning. I left myself with approximately six minutes to complete 79 burpees. I only managed 65, and was moving very slowly. I mean, it was rough. Felt as though I was wearing a weight vest. This is the blessing and curse involved with increased size/strength. All I can do right now is start chipping away at laying the conditioning foundation.
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