January 4, 2015

Daily score: 5 (sore quads, neck)

Workout:


A. Headstand hold tech work 15 min

5, 1 minute headstands, no failures

B. Protraction circuit (will email separately - 3 rounds)

done

C. CTB pull ups - 50 for time

27:00

+
15 deadlift 125#
row 500m @85%
rest 2 min
x5 sets

each set right under 3 mins, all unbroken

+
mobility 30 min


shoulders, hips


Headstands felt solid today.  The frog stands in the protraction circuit went well too, I broke on one but just for a second.  The protraction circuit felt great and was a wonderful thing to do before the CTB.  But the kneeling curling into the belly button thing was awkward.  CTB:  I did 50.  It took forever but was a learing process.  They are all a little different and I am still learning how to do them most efficiently.  But the good news is my shoulders and everything else felt good.  The WOD I felt should have been easy but my shoulders were tired and hard to keep retracted and my legs are still kinda spent from yesterday.  Tonight my neck feels super tight and quads are still sore from Karen.  I'll live.  Thanks!