Josh Courage in town

Workout of the Day

WOD 1 – in the morning…

Gymnastics

3 x 10 wall handstand shoulder taps

3 x max distance handstand walk

Handstand to front rolls

WOD 2 – in the afternoon…

Strength

Front Squat 5, 5, 5, 20

Weighted Chins 5, 5, 5, 20

Hip adduction 10, 10, 10

3 trips up the horizontal rope ladder

WOD 3 – in the evening…

Conditioning

21, 15, 9 Squat Snatch (135#)

9, 15, 21 Knees to Elbows

Starting to find a groove with this new one day on, one day off split. This morning I rolled things out pretty extensively and got into some tumbling and hand balancing. I was able to hold static handstands and roll into a split landing on consecutive exchanges. Not gonna go so far as to say I’m an expert, but progress is being made.

The front squats and weighted chins went well (275 and 80# for 5, respectively) but the more fun event was the evening couplet at CrossFit West Sac. My good friend and training partner Josh Courage was in town from the bay area visiting some of the Sacramento boxes so this was an extra special treat. Rick and JP were very welcoming and had a great workout planned for the group.

Things started smooth, the snatches not feeling too heavy off the bat. But somewhere around the 17-18-19 range my low back started to ache pretty bad. This had to be due to leftover soreness from deadlifting on Wednesday and the fatigue from the earlier front squats. The middle set of 15 took me a while to get through and the final set of 9 wasnt easy, but I managed to post a respectable time of 9:15. Wasn’t quite fast enough to keep up with Josh at 9:11… tip of the cap to him on this one.

Tomorrow I’m going to take him by the CrossFit Anywhere space then head out for some fine weather enjoyment. For video footage from tonight’s WOD check his site at Courage Performance