We are back from our week long celebration of my brother in law’s wedding, and the ridiculous amount of eating and drinking that went along with the celebration. I think we did pretty well. We had a lot of fun and didn’t go too overboard. We did still work out while we were away. We are both back on the clean eating wagon and are both very thankful for it!
This week’s WOD’s were challenging after being away. I did set a PR on my front squat with 270 lbs which is nice. I didn’t follow on my advice from “Cleans and Snatches”, https://crossfitrook.wordpress.com/2012/09/29/197/ yesterday though. I didn’t get under the bar and paid the price in regards to the amount of time it took to complete the WOD.
I did notice a difference this week when I ate something before the WOD. I ate hard boiled eggs, fruit, almonds…not all at once on the same day. It helped quite a bit and I noticed I had more energy.
PC 8×3 reps OTM (65%) 115lbs
10 Pistols Alternating (use the video in continuing education to scale)
10 Pull Ups (Bands)
10 OH Squats 95/65
1 min AMRAP Db Push Press 40/30
1 min AMRAP Box Jumps 24/20
1 min AMRAP Burpees
204 total reps
A1. Front Squat@30×1 3,2,1,1, 205. 225. 245. 270
A2. Strict Pull Ups 8-10 reps; add weight if necessary
B1. Kettlebell Swings 3 sets x 15 reps; rest 30 sec 2 pood
B2. GHD Sit Ups 15 reps x 3 sets; rest 30 sec
20 Ring Push Ups
10 Deadlfit 245
10 Clean 155/105
20 Ring Dips
10 Snatch 95/65
3 five minute sets for reps(including double unders)
Airdyne (cal) 45 sec
Slam Ball 45 sec
50 Double Unders
rest remaining time
Tabata Sit Ups
Tabata Kipping Pull Ups…
I’ll be taking Saturday off!