Friday, May 7, 2010

WOD: 5/7/2010

CFE WOD:
Bike:
4x.42 mile(20% grade)
Time: 3:00, 3:02, 3:05, 2:56

WOD:
FRAN

21-15-9
Thrusters (#95)
Pullups
PR: 4:50
Goal: Break 4min
TIME: 4:11

Notes: Good cycling ride this morning. I tried to go all out up a very steep grade. During the second go, the point at which to power the stroke became clear. Power the stroke to early, and you push straight into the crank arm, push too late, and your leg is already extended. That 1-4 o'clock area is where you want to apply power. You can really feel this on steep hills since every ounce of power counts. Later in the day, I took on Fran. I beat my previous PR by 39 seconds. I went out of the gates a little too hard, blowing my load too earlier and baking my forearms to the point I was finishing the last set of pullups with singles! Ouch!
WOD tomorrow and I am going to put to use the lesson I just took and do pool drills.

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