We finally got to taste a bit of winter in 22F degrees (-5C) and after the workout I felt like a chain-smoker as my lungs burned from the cold wind. Beautiful sunny day in Philly though and I’m excited to be back at my home CF gym after 7 weeks of travel.
WOD
As many rounds as possible in 20 minutes:
– 400m run
– 21 deadlifts (155/105 lbs)
SCORE: 4 rounds + 100m Rx
Near Crossfit King of Prussia...
Sort of. May not be a big deal for some but today’s free handstand finally felt like I could be up there forever… Or 9 seconds. Whichever comes earlier. I also had my first tentative steps in handstand walking. Feel like a toddler but upside down.
With the new Wendler lifting sequence added to the WODs I’m really busting my shoulders. Rest day is mandatory tomorrow…
Cash-In
– Wendler 5-3-1: Shoulder Presses (70-80-90)
– 100 Double Unders: 2-1-2-2-1 progressions
– Muscle Ups
– 20 Overhead Squats – 45lbs
– L-Sit 3x10s
– 20 Free handstands to find max time: 9 sec max
WOD
21-15-9 of:
– Squat Clean 95lbs
– Double Unders
– Push Press 95lbs
– Box Jumps
TIME: 17:18
My shoulders and legs were recovering in the nearby shopping mall with the girls. Tonight is the company Christmas Party with my childhood guitar hero Jose Feliciano.
All in all a great day with Santa.
I wish our firm had the CrossFit facilities Reebok built out at Crossfit One. As my small contribution I went back to my office gym, set up 3 stations and went to work. Fortunately the layout of our gym is perfect for CF-type runarounds…
Warmup
– Wendler 5-3-1 Cleans – 95/105/115
– Double Under 2-1-2-1-2-1 progressions
WOD “Jackie”
– 1000m Row
– 50 thrusters 45lbs
– 30 pullups
TIME: 11:35 Rx
After reviewing the 2011 CrossFit Open I realized some things I would fail at today so I decided to have very specific targets for the next 76 days for improvement. CrossFit Seattle’s Level 1-4 guide is still the best resource to assess where you are in fitness and what you need to work on. I have my fair share of Level 2 and Level 4 skills and everything in-between depending on the movement. I can do 10 muscle ups in a row but handstand pushups and snatches challenge me.
My CrossFit Open Prep Goals:
– Snatch – 5 x 135
– Handstand Pushups – 5 in a row
– Overhead squats – 5 x 135
– Muscle-ups – 5 continuous
– L-sit – 30 seconds
– Double unders – 20 in a row
– Pistols – 10/10
– Shoulder press – 5 x 155
– Row 2000m – 7:30
– Clean – 5 x 165
Today’s Workout
Strength
– Wendler 5/3/1 – Snatches (5 x 70, 5 x 80, 10 x 90 )
– Shoulder press 125
– Push Press 145
– Max L-Sit: 21 seconds
MetCon “ANNIE”
50-40-30-20-10 of:
– Double Unders
– Situps
TIME: 15:30 – first Rx (took 3 mins more than single unders…)
