1000:
Heavy Fran (135lb thrusters, CTB pullups)
9:45. Felt heavier than it should have. A few things -- woke up not refreshed, which is perhaps a sign of mild overtraining or a sign that I need some more rest; also, failed to concentrate enough on making weight feel light/finding efficiency in the movement. Regarding thrusters, I used a little too much shoulder. My legs and shoulders seemed quite fatigued today, likely the result of the past week of training, particularly the last 2 days. CTB pullups felt great in warmup but not so great during the WOD. Need to focus more on upward momentum than on the kip, which is more horizontal. Knowing I wasn't at 100%, I didn't push it too hard. Thrusters were broken into 10-5-3-3, then 5-5-5, 3-3-3. Pullups were broken up every which way....
1930 -- good discussion with Mikey on training for capacity/baseline, and using benchmark WODs as warmups. I will be incorporating benchmark workouts at low-ish intensity into my daily work and warmups. Will select 1-2 benchmarks WODs to alternate during the week, and pick one to do in the am.
