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Sunday, March 13, 2011

Crossfit Indy Sectional prep WOD

Pictures from the Arnold Classic:

I asked Bryn from Crossfit Indy North for a couple more WODs again. And he delivered. I started with my own strength work to see how the arms and lats felt:

Snatch 1 RM
135# x 1
155# x 1
175# x 1
185# x 1
195# x 1
205# x 1
215# x 1 FAILED
215# x 1
225# x 1 FAILED
225# x 1 FAILED

I could not get locked out at the top. I do not think I had the pull strength yet to get that overhead. Then did 255# clean and jerk to see how that felt. Again i felt weak, i am hoping it is still from Mary and not a rebuild phase that that workout left me in. We will see in time. Lats are definitely still tight and sore. Arms are much better.

After the strength did Bryn's WODs:

Squat Snatch 95#
Pull ups

My time

I felt like a 400# man doing pull ups. Any sort of pull right now is very difficult. Next:

5 Rds:
3 Min on 1 Min rest count total Rds finished as your score

3 Deadlift 275#
6 Push ups
9 Box jumps 30'

My score
15 Rds (I did 3 Rds every 3 minutes)

I went at a pretty slow pace for the last WOD. I was just drained afterward, plus I had been doing deadlift work the last few days. No burpees and KBS done. I will hit them up tonight.


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