5/4

Morning @ UF:

Warmup:

CrossFit Football Warmup x2:

20 yard sprint

20 yard sprint back

20 yard backwards run

20 yard backwards run back

20 yard shuffle right

20 yard shuffle left

20 Double Unders

10 KB Clean & Press, 5 each arm @ 1 pood

Deadlift 5x225

WOD:

Deadlift 5-5-5

Loads: 275/275/275

*From CrossFit Football

10-9-8-7-6-5-4-3-2-1 of:

Power Clean, 75% Body Weight (130#)

Chest-to-Bar Pullups

Time: 9:45

*Did this on my own and hit two huge mental blocks.  Still, pretty happy with a sub-10 time.  Chest-to-bar pullups have definitely improved.

Post:

3x15 GHD Situps

Run 200m with the big punching bag on my back: 1:14

Evening @ CF Nasti:

Warmup:

2 Rounds of:

300m Row

10 Ring Dips

10 Squats

10 Pullups

10 GHD Situps

Front Squat 3x135/3x155

WOD:

Front Squat 3-3-3-3-3

Loads: 165/175/185/195/205 (PR)

Nutrition: Pretty good.  My fourth meal was a very greasy burger with a 3-carb-block bun.  Made up for it on my fifth by keeping it zone.  I have started taking out one carb block per meal and feel pretty good.  A little better, in fact.