Wednesday, January 4, 2012

Major PR Day

Workout of the Day

WOD 1 – in the morning… Ring Skills: Front raise to horizontal 3 x 5, ice cream makers 3 x 10, back levers 5 attempts

WOD 2 – in the afternoon… Clean and Jerk 1, 1, 1, 1, 1 Front Squat 1 every minute on the minute @ 90% 1RM until failure to complete. 10 minute cap. GHD Situps 3 x 15 Pegboard 3 assents

WOD 3 – in the evening… “Helen” 3 rounds for time: 400 meter run 21 kb swing (24 kg0 12 pullups

Not a lot of time for a big write up tonight, but today turned out to be a monster day. With my boy Jason in town from long island to train for the next few weeks, things really clicked. I hit a PR clean and jerk at 294#, then squat cleaned 303# but missed the jerk. Front squats at 315# felt buttery and I PR’d my Helen time at 6:54. Resting up tomorrow then trying to keep the train rolling on Thursday.


  1. Crossfit is the BEST workout ever!

  2. Blair, I really respect your training methodology, from giving your body adequate rest, to training outdoor with odd objects. Love the concept of "anywherefit". Keep doing hard things.