Thursday July 2, 2009

STRENGTH/MET CON

Warm up: Row 500m + dynamic stretching routine

Workout: Going off of a 1RM of 220lbs

OHS
1x8@ 50% 105#
1x5@ 65% 140#
2x3@ 75% 165#
5x1@ 85% 185#

As Many Rounds As Possible in 20 min of:

400m run
5x chest-to-bar pullups
15x wall ball 20#


NOTES:
My back felt suprisingly good today after yesterdays workout. It was my butt that was sore.

OHS felt good. I did the workout at UCR and all the walls in the weight room are mirrored so it's distracting to see yourself in the mirror while you're attempting the hardest lift in the book. I missed a couple reps at 85%, I got all 5 but I think I missed 2, just lost my balance looking in the mirror. (pic is from a few weeks ago)

The Metcon was good. I got to work out with Josh Everett today. He did 5x muscle ups instead of pull ups. The games are in 9 days and today was his last hard WOD. The toughest part about this wod was the fact that it was 1:00pm on a hot summer day in Riverside, about 1oo degrees. I wouldn't recommend this to a CrossFit newbie, the weather conditions plus the metcon style workout is a recipe for heat exaustion, we stopped at 20 min and didn't finish the round we were on, I finished 4 full rounds and finished the run and pull ups on the 5th.