Sunday July 5, 2009

Warm up: Jump Rope + Dynamic stretching routine (I hate that word)

10x Kb swing 53#, OHS w/ PVC, push up

Workout: Going off a 1RM of 310#

Back Squat

1x5 @ 50%
1x5 @ 65%
2x3 @ 75%
3x1 @ 85%

WOD: 5 Rounds of:

6x Power Snatch @ 135# +
6x burpee/box jumps

NOTES:

Squat felt great today, not too hard at 85%. I'm going to re-test my 1RM Back Squat, OHS, and DL when I get back from the CrossFit games.

The WOD was fucking hard. 135lbs never felt so heavy and your legs are burning so bad when you jump up from the burpee. I was so gassed on starting the last round, I stopped for like 20 seconds before I started my Snatch, I just couldn't breathe.

Here's a slide show of my heavy squat and a bad ass video Matt has been working on for CF Brea. We will be starting trainer bio video's this week and on Tuesday we will be filming a commercial with a zillion camera's, lighting, and a professional crew filming us...pretty sweet.

CrossFit Brea from Matt Banwart on Vimeo.