Training Day

1A. Close Grip Bench Press 3 x 7 #115
1B. Wt Pull ups 3x3 #35lb
+
5min Met Con AMRAP
3 Dead-Lifts @ 225lb unboken sets
7 Push Press @ 75lb broke last 3 sets

9 Rounds

+

1 hour Mt Bike Ride with Rach after WOD!

Training Day

Daily Notes: Sleep on a scale of 1-10 was a 4...restless sleep. Had Protien shake and a paleo snack before training...mentally I feel good...physically tired.


Workkout @ 12pm:

Warm up : exer. specific

1 1/4 Front Squat 4x4-6 / 20sec
135/5, 135/5, 135/5, 135/4
Horizontal Ring Rows 4x amrap (-2) /2min
10,9,8,8
+
15min AMRAP
15' Rope Climb
10 Ring Dips --10, then broke all remaining sets
15 Wall Balls --all sets unbroken

7 + 6 Ring Dips

Training DAY

Regionals 2011 WOD #3

Well another CrossFit season has begun...I had a little hiatus from my training blog mostly because I was busy with the BLACK SHEEP blog over the past few months...

This years short term and long term objectives coming soon......

Training:

Rode Bike to Club

1A. BB Bent Row Pronated Grip @31X1 4 x 6-8

#85/8, 85/8, 85/8, 95/7

1B. Ring Push ups AMRAP (-3) @22X1 x 4

10, 10, 8, 9 (lost Planck last reps of ending sets)

2. For time 75 Burpee Pull ups to a 7'10" Bar

15 reps then broke in 5's...completion time 13:36

Rode Bike Home