July 17, 2009

Today I infiltrated the local globo-gym. I have some close friends who haven't for whatever reasons joined a local CrossFit, so I like to go in and work out at the old stomping grounds with them from time to time. It's great to see the same people looking exactly the same doing exactly the same old shit, then I walk in brandishing a bright red 24" plyo-box with my CrossFit Brea shirt on ready to crush this workout. Thats the funny thing about going back every month or so, you see the same crowd in there working out and their bodies haven't changed, I wonder when they will realize it. Me and Kris had a heavy back squat day planned. I have had the flu since tues night so this is my first day back after taking a few off. My body feels fine, I feel slightly weak with a head cold. Here's what we did:

warmup: 500m row+stretching

3x10 split jumps
1x10 BB OHS
1x10 pullup
1x10 burpee
1x5 box jump 24"

workout:

Back Squat
1x10 BB
1x10 @ 95#
1x10 @ 135#

1x8 @ 60% + 3 box jumps 24"
2x5@ 70% + 3 box jumps 24"
3x2@ 85% + 3 box jumps 24"

Press (strict)
1x5 @ 135#
1x5 @ 145#
1x5 @ 155#
1x5 @ 165#
1x5@ 175#

cooldown:
3 rounds
5 weighted pull ups (strict) + 10 GHD sit ups

NOTES:
wanted a tough workout but something that wouldn't push my respiratory system since I'm not quite 100%, this was perfect. I was rocking the do-win weightlifting shoes, people were looking at me like crazy. Had a couple people comment that we were going too low on our squats, I just handed them a business cards and said "if you want some REAL coaching on how to lift weights, give me a call.

Here's coach Glassman talking about the GHD Situp: