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