Monday, April 27, 2009

4/27

Major congratulations to my buddy Ryan Powell who finished 48th at the CrossFit Mid-Atlantic Qualifiers!

Morning @ UF:
Warmup:
Hops/Skips/Jumps/Sprints
Back Squat 10x135

WOD:
Back Squat 5-5-5
Loads: 185/195/195

50 Power Snatches for time, 95#
Time: 6:51
*According to the power output calculator, I didn't work as hard as when I did "Randy" at 75# 75 times.  Still a beast of a WOD.

Post:
"Invisible Fran"
Time: 1:19
*Still can't break that time.

Afternoon @ CrossFit Nasti:
Warmup:
Row 300m
2 Rounds of:
10 Pullups
10 Pushups
10 Situps
10 Squats
5 Rounds of:
21 SDHP, 95#
21 Ring Dips
Time: 12:02
*Not bad, but I would have liked to get sub-12.  Esteban at CrossFit Nasti got me by about a minute.

Post: Rope/Ring work

Nutrition: 20/20/100

No comments: