Monday, April 27, 2009


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

Morning @ UF:
Back Squat 10x135

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.

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

Afternoon @ CrossFit Nasti:
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

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