CFSB (Press, Run)

Shoulder Press 3-3-3-3-3

120
125 (PR3rep)
130 (PR"")
135 (PR"")
135 (F on 5th rep)

1x12-15 @100# for 11 reps



25 Minute Run at 85% pace, covering main roads and some hills scattered throughout. Picked it up periodically to test out legs



Mwod Complete (Rib cage muscles and shoulders)

COMMENTS

• General: I was pleased with my PR on press. When I started CFSB the first week I failed on 125 for 3 reps, so I've come a long way in 5 weeks. I only missed the last set because I slightly dipped by accident and almost push pressed it up, so I caught myself and tried to re-do it, to no avail. The run felt good, but both my knees still hurt during it pretty significantly.
• Nutrition: Good
• Body: Feeling good in general but my knees hurt off and on all day
• Sleep: 9 hours
• Reflections: I'm going to start logging what I work on during my Mwod each day so I can keep myself honest and find areas I neglect or need to improve on and do them more frequently. The run today felt pretty good and I can say I'm probably 100% recovered from the race if I wasn't already a few days ago. My plan is to rest tomorrow and then hit up a nice trail run Saturday (no work!), but the snow might say otherwise. If that's the case I'll probably just Crossfit and do intervals. I've also been reviewing my programming for once CFSB is over and I might make a few minor changes, but that's not a very big deal. Tomorrow will be a day to work on my flexibility and recovery methods.