May 7, 2012, Monday


400 m Run

21 KB Swing (1.5 pood):  1 pood

12 Pull Ups:  Green Band


Score:  12:10


Benchmark WOD for 4-week Paleo Challenge.  Day 1 of challenge was actually 5/6/2012.  That went out the window with the Spago’s 10-course tasting menu.


April 26, 2012, Thursday

2000 m Run

2000 m Row

2000 m Run


Score = 29:43


Huge breakthrough today.  Goal was to do this WOD sub-30:00.  Last score was 36:35.  Better technique during the row definitely made a difference.  Slowing down on the Recovery was key.  Drive:Recovery ratio should be around 1:3.  Slowing down during the Recovery allows you to catch your breath and gather more strength for a harder Drive.  This all makes sense since you don’t gain distance during the Recovery, only during the Drive.

Running could have been better.  Still getting used to running in the XF-210’s.  Since there’s almost no cushioning, it was difficult to just slam the foot down without regard to form.  Had to focus on landing on the midfoot instead of heel.

April 9, 2012, Monday



800 m Run

30 Squat Cleans(95/65):  75#

30 Pull Ups:  Black Band


Score:  50:49


Lost focus on last round of Squat Cleans.  Hands not always outside of knees.  On the shoulder rack, need to make sure to roll weight off grip into the shoulders.  Hold weight with fingers instead of full grip to avoid load on wrist.