Competition January 15th

So I have been preparing for the Crossfit Games and in this preparation I have been allowed the opportunity to train for a competition in Indianapolis on January 15th at a friends Box. Should be awesome. I just received the movements and they look like they will be perfect for a good competition. prep work:

Front Squat 3 Rep

135# x 3
185# x 3
205# x 3
225# x 3
245# x 3
245# x 3
265# x 3
275# x 3

Did not go as heavy as I could, but felt this was a smart weight to end at. Then through together a WOD with my biggest weakness! GHD's:

3 Rds

12 GHD's
250 M Row
10 Toes 2 Bar

My time:
8:05

GHD's do me in every time. Even this many....and for some reason I feel like I am going to throw up throughout them. I need to keep programming them in at least once or twice a week. After I did a regular in my routine now:

Tabata Sprints
12 % Incline
9 MPH

Hurt....like normal!

NU