Wednesday, August 19, 2009


Sleep: 7 hrs

AMRAP in 20 min:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings, 2 pood
Rounds: 14 (+2+3) PR
*Amy coached me through this and made me repeat 1 rep that wasn't locked out. At round 6 I got pretty gassed and squatted down for a few seconds. Each round after that I ended up squatting prior to the next set of muscle ups. Pretty happy with the PR considering the last 2 days of WODs.

Post: Made an attempt at 2 back levers with Amy's help. Very roughed up. Ready for a rest day.


Jastclark said...

rich -
after your exposing of me to crossfit i have been trying to follow the brand x scaled stuff and the things you taught me at UF, and you were right, this is some good shit. I contiue to do them at home and the results are great, after i found your log here jsut wanted to drop a note and say hey

Rich Vos said...

glad to hear you're diggin CF! But I can't think of who you are (Sorry!). shoot me a text message or give me a ring. I wanna chat with ya... whoever you are. hehe

keep up the good work! if you start a blog, I'll take a look at what you're doing and give you some pointers if you like. Or even better, drop by UF again.


Jastclark said...

Don't worry about not remembering me, you see lots of faces day in and day out. The only reason i haven't been back to the gym is money is tight. the blog is a good idea it will give me the extra motivation to push through the hard stuff, pointers will be great. I'll get it going over the weekend and send you a link.

Brian PCF said...

Dude!! 14 rds is no joke.