shoulder gettin back on track!!

Yesterday at crossfit i was able to do light Push Presses and push jerks. I worked with 65 lbs and it did not bother my shoulder at all. The WOD was
5 rds
5 40# DB rt hand snatch
5 40# DB lft hand snatch (i used 20# for rt arm)
5 box jumps
Time--not real sure I did 6 sets by accident-somewhere around 2:50ish to 3 mins. So fast as Jfish said "we were so fast johnny called me a liar"
This WOD hurt pretty good, alot harder than I thought.

This morning we did clean technique work, I did two sets of bacd assisted pull ups. My shoulder sounded like sticks braking. The WOD today was tough. Jfish beat my ass!! Although I DID WORK HARDER THAN HIM!!!! todays WOD:
21 ab mat sit ups
1 push up
20 ab mat sits ups
2 push ups
and so on......you go until you hit 21 push ups and 1 sit up.
It took me around 28 mins and some change to do this. I was able to do as RX!!! I did normal pushups..shoulder felt fine but upper body strength was laking today.
Going to get in some intervals runnning today. Might do 4x1k with 2min rec.
this afternoon I am going to break out the MTB for a lil roll around the ridge.

Drew
DO WORK!!!

Sat 11/15- rds 600m run- 20 OHS (pvc)-10 KB swings- 10 sprawls 11:10
tough workout!! Legs pretty tired after this one.
Sun 11/16- 55 min trail run at Concord, felt great during run, ran all hills pretty hard.
Mon 11/17- am) "helen" 3 rds 400 m run- 21 KB swings- 15 DL hidu high pulls 8 mins and some change.
pm) 3 mile run with wfiey and candace. Took it easy on run, they both are running very well.

Questions about my current training....check out FAQ's http://www.crossfitendurance.com/about/faq.php

check out knoxville crossfit as well...www.knoxvillecrossfit.blogspot.com

Doin Work

This morning J Fish and I did a Front Squat workout. Shoulder was a lil sore from yesterdays "jorja" workout.
Final #'s
195 front Squat
10 tabata sit ups
No run today, maybe hit x bike for a lil spin, may be going out early in the morning with the Ultra guys Dewey and Jack. Meeting up at 5am at the ridge for a lil dark running. Have not made my mind up yet if I'm going or not. Need to get in a tempo run some time this weekend.
Yesterday Day 1 of zone lifestyle...hate the word DIET..so I will not use it. Got in 25 blocks yesterday, not as hard as I thought it would be but 13 more days to go. Crossfit Knoxville is going "zone" for 2 weeks, CLEAN, to jump start our training. Turkey day is going to be the cheat day..THANK THE LORD!!!! Plan on doing the Heinus Loop on Saturday after turkey day if anybody is interested.
I am going to update my training from the last couple weeks soon. Alot to type and dont have time right now.
Drew
PHIL 4:13

Alot going on in the last few months....i have a whole new outlook on training which i will be posting soon.
In the meantime until I post some pics and ideas, check out crossfitknoxville.blogspot.com and crossfitendurance.com

Drew

More Windrock!!!

Blake and I hit the "ROCK" this evening. He was on the 4 wheel beast and I suffered to try and keep up. I climbed 2 then rode 24 which is an awesome trail, with some amazing views. Then we rode up G2, I missed the turn for #3, and climbed halfway up the gravel road until Blake found me. We rode 4 to 3 and had to turn around due to the water puddles. Blake did not want to get his 4 wheeler stuck. There was 2 motorcycles a 4 wheeler and a Rhino that suggested we turn around. We rode back up 3 then haul ass down P1. Awesome day...Awesome ride!!!

DSX 2008