Sunday, March 13, 2011

Friday WOD

Workout of the Day

WOD 1 – in the morning…

HSPU on parralettes 4, 4, 4, 4, 4 (2 minutes rest)

Lateral handstand walks against the wall 2 x half court each way

Front roll to pistol, handstand to front roll, front roll to split

WOD 2 – in the afternoon…

OH Squat 5, 5, 3, 3

OH Squat 2 x max @ bodyweight

Max Pullups, 1 set

WOD 3 – in the evening…

Start with a 100 yard swim

5 rounds of:

15 goblet squat (24 kg)

5 dives to bottom (10 feet)

15 sumo high pulls (24 kg)

Finish with a 100 yard swim

Big doings on Friday. Due to an early departure, I got myself an extra 25 minutes or so to work on tumbling and hand balancing in the morning. Everything continues to feel stronger and steadier. The parralette pushups were full depth and solid, the lateral walking was muuuch easier than 2 weeks ago, and the front rolls feel more and more natural. My Epsom salt the night before must’ve worked wonders.

The afternoon was equally positive. I managed 265 lb for 3 reps my final set then did 185 lb for 12 and 13 respectively. On all of these sets, the limiting factor was lockout strength and shoulder stability under the bar. (I suspect the morning gymnastics had a lot to do with this). Still, I walked away feeling really confident for next week.

The max set of pullups wasn’t quite so exciting… I only got 42. Being that this was the first time I’d tried this in 2 years I guess it’s not so shabby. Justin did 54 and has promised me my next attempt will be 50+.

A few hours later I headed over to Arden Hills to tackle the above swimming WOD. Wes and Todd from Rocklin CrossFit met me Cheri, and Brian on the deck just in time to hit the water. From start to finish this was a heart and lungs burner. My arms were feeling it during the goblets, but nothing compared to the gasping breath. The dives to the bottom were especially trying. Concentrating on hitting the line amidst the fuzziness can be challenging around round 5. My final time was 12:13. Brian came in next at 12:54.

Looking to rest up this weekend and break records next week.


  1. Undoubtedly the early gymnastics work affected your OHS, solid performances nonetheless man. Really cool swim workout dude. Are you programming these?

  2. thanks kris, yes i program most of the stuff i do.