Monday July 6, 2009

Power Endurance

Warm Up: Double Under practice + Dynamic stretching

Workout: from www.crossfitfootball.com...thanks John!

3x12 BB box step ups (heavy) 20" box
6,5,3,2,1 Weighted ring push ups

then

6x100m sprint on rower (30 sec rest)

then

18-12-6 of:

DL @ 225# + ball slams 30#

then

6x100m sprint on rower (3o sec rest)

NOTES:

The step ups were challenging because I've never done them with a barbell, I usually use kettlebells. 1x12 @ 115#, 1x12 @ 185#. For the push ups I stacked bumper plates on my back. The weights used were 6@ 2x45#, 5@ 2x45#+25#,3@3x45#,2@3x45#+25#, 1@4x45#

The first 2 intervals on the rower are cake, the last 4 are a different story entirely. By the end my ass and legs were on fire and I had said to Matt, "hey are you down to go 15-10-5 on the wod"..haha I turn into a giant pussy when I'm tired. Matt almost gave in but we did the workout as Rx'd.

The DL wod was pretty brutal. I went 15 reps without dropping the bar on the first round then went singles and re-gripped after that. I didn't rest at all, just re-gripped. The ball slams make you remember that you just did a rowing interval because your ass starts to burn like a mother fucker. I finished in 3:45 which I am very happy with.

The second interval wasn't as bad just because I knew the workout was about to be over. I just did it and got it over with.

CrossFit games this weekend...I'm pretty stoked.

Check out this beautiful snatch..



and now for the clean and jerk...