Wednesday, August 19, 2009

8/19

Sleep: 7 hrs

WOD:
"Nate"
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.

4 comments:

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...

jastclark,
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.

859-814-7954

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.