STRENGTH: POWER SNATCH 3X1 @ 75%
BACK SQUAT 75%X5: 85% X 3: 95% MAX REPS
BENCH PRESS " " "
SKILL: 10 MINUTES HAND STAND BALANCING ON PARALLETTES
WOD: 10 ROUNDS:
3 POWER CLEAN (185#)
10 WALL BALL (20#)
After a weekend of rich foods and tasty beers i was anxious to get back in the gym and hit it hard. started off with some light power snacthes with a 3x1 at 160#, which felt great on our new platforms we had built this last week (thanks Dan!). cant wait to go for something heavy on it..maybe tomorrow if the back is feeling ok. we moved throught he snatches pretty quick and on to the squats. this is the last week of our 1st cycle of the windler program. i used 350# for my last set and was able to get 3 solid reps. im always wanting more reps out of the last set, but i guess thats just the nature of the game. i always strive to be better, but i have to remind myslef to appreciate and enjoy what i can do, so i did just that, leaving that last set feeling pretty good. next was the bench press, i was surprised with my 5 reps at 250#, again nothing very impressive in the bench press world, but a lot heavier than i was able to do just a few weeks ago. after the strength, we played around with some free standing hand stand balancing on the parallettes. i have been trying to throw in hand stands or hspu's several time a week, since it is such a weakness of mine, i think its starting to help. i was able to hold a good 10-15 seconds, far better than the 2-3 seconds i was getting about a month ago. gymnastics possibly being a strength at some point? ....possibly.
later in the day we did a gasser that was 10 rounds of 3 power cleans at 185# and 10 wall walls, a workout ive been wanting to do for a while, my buddy, garret fisher, did it with khalipa and they both crushed it, khalipa somewhere in the mid to low 6's and garret in just under 7. so i had some tough times to chase, which i like doing on wods like these. unfortunatley i wasnt able to call and brag about my times, i finished in 7:27. the weight felt really light, cardio felt pretty solid, but my legs were smoked by the 7th round! i think i was about 3:15 at the midway point, but my legs gave out and everything got just a little wobbly...haha...it was a fun wod though, just got to get my stamina back!!!. slowly but surely im getting there. my back was pretty thrashed after, as it has been since i started deadlifting heavy every week. some ice and massage definielty helped but ill be looking forward to deloading next week. i think im going to scale down all my training next week, just to give my body some time to heal before the next wave starts. im still going to train, but ill switch my focus more to endurance and gymnastics, and keep the weightlifting very light. til next time!\
CHECK OUT THIS VIDEO, CROSSFITS FACES OF DETERMINATION...I DONT KNOW IF ITS JUST ME BUT IT GETS ME FIRED UP EVERYTIME!