HEAVY FRONT SQUATS ON SHATTERED QUADS

1/25

AM)

SKILL: 15 MINUTE PRACTICE- PARALLETTE HAND STAND BALANCING

             5 ROUNDS:
              -1 L-SIT ROPE CLIMB
              -MAX KIPPING PARALLETTE HSPU'S

STRENGTH: 1 FRONT SQUAT EMOTM-10 MINUTES

PM)

 WOD:  4 ROUNDS EACH FOR TIME:
             -30M DOG SLED PUSH(265#)
             -30M DOG SLED ROPE PULL(265#)

Started today with some much needed skill work. the handstand balancing it getting much better and i can feel it transferring into my hspu's and hs walks. i feel way more in control and my body positioning feels dialed! my longest freestanding hold on the parallettes is around 20 seconds or so, id like to get up to a minute, and at this rate i think i can get there pretty soon. next was a hand off between one L-sit rope climb and a max set of kipping hspu's on the parallettes. the rope climb was pretty easy, and i went 8,6,5,5,3 on the hspu's. my kip on these is getting way more explosive and controlled which is helping me knock out a few more each set. next we moved onto the front squats. i was doing everything i could to ignore my crippled quads, and just convinced myself that once i got started i would be fine. the last time i did this i used 305# and made it 15 minutes before jumping to 315#, which i failed after a couple successful lifts. so i upped the weight to 310# just to have some gain in weight. i made it through the full 10 minutes, which felt like a huge success with the way my legs felt, i cant wait to do this fresh!

for the pm conditioning session we did a series of short intervals which included a 30m dog sled push at 265# with a rope tied to the end of it, once to the rope was fully straightened we ran back to the start and pulled the sled back with the rope.. this turned out to be an awesome max effort workout, short and nasty! it gassed out the arms, lats and lungs pretty quick. i went 1:00,1:10,1:16,1:15. this was a really fun workout, something completely different and as hard as it was, it didn't tax my body too bad.  active release massage and a salt bath tonight and a rest day tomorrow. i got deadlifts with the bands on friday, which im looking forward to and i want to do a long heavy 20 min plus wod, so expect something spicy!

I DID A INTERVIEW AT CROSSFIT WEST ON NEW YEARS EVE, AND HERE THE PRODUCT OF IT. CHECK IT OUT ON THE CROSSFIT GAMES SITE