Warm-up(GymnasticsWOD)

For TIME

21-15-9:

Rolling Pistols
Dead Hang Pull Ups (use any grip: Under , Over , Mixed )
Strength(CrossFit Pori)

Front Squats 10-9-8-7-6-5-4-3-2-1 reps , 135lbs / 95 lbs

30 Double Unders between every set.

16:18. I was able to do DUs much better. I'm getting back to where I can actually compete again. The pistols still sucked. Who woulda thought 1 month of nerve damage could be so detrimental. Still took my time on the FS.


- Posted using BlogPress from my iPhone

Ground zero Crossfit
































- Posted using BlogPress from my iPhone

8:15



- Posted using BlogPress from my iPhone

Strength

Bench Press 3/70%-3/80%-3/90%

205-225-245

W.O.D.(AnaerobicINC)

6 Minute Max Out!

6 mins for each metcon followed by 3 min rest

1000M row,then max ring dips in remaining mins

REST

800M run,then max burpees in remaining mins

Rest

150 DU or TJ(Tuck Jumps) , Then max T2B(Toes to Bar)

30,26,20

Ring dips were partial kip, burpees hands off ground, du's still suck.

- Posted using BlogPress from my iPhone

Strength

Deadlift 5,5,3,3,1,1 (70%-90%)

225 max. Got my form corrected so best not to risk injury.

W.O.D.(AnaerobicINC)

"Fran Loses weight"

15 Thrusters (95, 135)

15 weighted or strict pullups (25, 35)

Rest 1 min

21 Thrusters (75, 115)

21 weighted Pullups (15, 25)

Rest 1 min

30 Thrusters (55, 75)

30 Pullups

19:35 Rx

I kept having to rest. Really spent myself to keep it sub 20 tho and that was with the rests. Fuck. Fran.

- Posted using BlogPress from my iPhone

Strength

Rack Jerks 3,3,3,1,1,1 (70%-90%)

135-155-175-185-205(fail)-205

W.O.D.(CrossFit Balboa)

12 Min. AMRAP

6 KBS (AHAP)

6 HSPU

6 Strict Chin Ups

7 rounds. HSPU were head to deck. One person got 9 rounds, but he had to use an abmat. No comparison then until I can actually witness someone with my form strictness. I had to no rep myself a couple times too. Good WOD tho.

WOD #2 at Crossfit 66 in Yukon, OK.

"The Wobbler"

3 rounds for time of:

100ft walking lunges
50 air squats
25 good mornings with a 25lb plate

9:56

My legs are gonna hurt.















































- Posted using BlogPress from my iPhone

WOD #1 at Crossfit OKC:

Strength: 1-1-1-1-1

225 and lost it on the last try.

Conditioning:
4 rds untimed

200m sled drag as heavy as possible
25 DU's
















































































- Posted using BlogPress from my iPhone