Day of Birth

Happy Birthday to me...and George Washington!

I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo.  It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.

The Opens are 3 weeks away.  Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.

Today's workout was my birthday WOD at CF Durham....and it was brutal.


Muscle-Ups
x5/4/4/5/4


"Mike's Birthday WOD"

AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb

4 Rounds + 9 Deadlifts

Rest 3 min

AMRAP 3 min
Burpees (jump to 6" above reach)

41 Burpees


Legs are toast.  I really wanted five rounds, but alas it just did not happen today.

Cankles

My. Legs. Are. Tired.

It seems like my legs haven't had a break lately.  I'm going to push through and workout out Thursday/Friday and take the weekend "off".  I'll be at the USAW Level 1 Performance Coach Cert. and there is def. going to be some practical application of lifts and accessory movements.


Tuesday night I did 3x800m on the C2
1) 2:50.2 (24 s/m)
2) 2:55.6 (26 s/m)
3) 2:56.8 (29 s/m)

It took everything I had (mentally) not to quit after the first 800m...again, my legs were toast.

Lots of Squat Thrusters to look forward to Thursday and Front Squats Friday....YAY!


Quick workout today....finished off my legs (calves/ankles/feet)

Deadlift
worked up to 365x3


21 Deadlifts, 225
100 Lateral Bar  Hops
18 Deadlifts, 225
100 Lateral Bar Hops
15 Deadlifts, 225
100 Lateral Bar Hops
12 Deadlifts, 225
100 Lateral Bar Hops

Lateral Bar Hop = Jump over barbell.  Each jump over counts as one.  This WOD sucked more than I initially thought it would.  My legs/ankles/etc were burning and I had to break up the Deadlifts more than I had expected.  My goal was sub-10, but I finished around 14:31....sigh