takin er easy-ish

third day on-
came to class late so only did the wod-
1 minute on 30 sec rest between each movement
Ball Slam
Tire Flip
Box Jumps
KB 2 pood
Sled Push
Pull Ups
Burpees
10m shuttle sprints
this wod was originally written as a 2 rounder- no one in the class was interested in going through the cycle a second time and Kyle could tell it was kicking everyones ass. Had it not been my third day i could def do a second round, but maybe have to game it a bit on the first round. pretty freakin hard, i think kyle should do it someday. :)

me and joc are the same...

worked clean technique with 95#
felt pretty good, gotta work the 3rd pull to the ball not just drop under it and let it fall on me.

DWOD
8rds
100m sprint
8 KB 2 pood
5 pullups

me-8:50
joc- 8:50... with a 1.5 pood :)

its good to be back?

SWOD
Back squat
135x10
225x5
315x3x3
yikes i was super weak on backsquats today. Ive really gotta get my stance, air, and knees all working together correctly.

DWOD
5rds
10 rack thrusters 135#
2 40" box jumps

me-7:27
this was hard, the thrusters were freaking hard on my shoulders...

rest day x2

second day off in a row. my knee is still acting weird so i thought i would give it one more day.

an interview with a crossfit champ

CFWSC vs. CFLG King of the Hill challenge

I am the true Altered Beast. Just like in this game I started as  a regular muscle guy and now I am all out beast mode.
WOD 1
amrap 10mins
1 PC 155#
3 Hang squat cleans
2 jerk
25 yd sprint

I think total we got 41 rounds.

WOD 2
Deadlift max in 20 ish minutes
485 like it was nothing
525 waaaayyyy faster than 520 was a few months ago. I bet I coulda got 535 or so but I was really stoked in this since I havent really done deads all that much lately.
WOD 3
80, 60, 40
Snatch 115#
pullups
7:something

The crossfit King of the Hill challenge. What a great day at the box. Vero, Joc, Daniel and myself took every event. The girls totally rocked and me and Daniel were really solid. Im pretty beat after the whole day but really it was only 2 real WODs and I do double days enough that they dont kill me all that much. Plus in team workouts it is so much easier cuz you get small breaks while youre working.

Rest day. Ramp up for the comp tomorrow