Tuesday, February 1, 2011

get busy

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
~ Dale Carnegie

3 rounds:
10 dual KB clean/press @ 24kg
10 strict pull-ups
10 ball push-ups
10 Romanian deadlift @ 24kg
prowler push high-bar down/low-bar back @ 135lbs

sumo deadlift

Coach Mike Winchester wanted us going heavy, but I didn't feel like I had the technique dialed in until the last set, my heaviest, at 255#. Felt solid.

AMRAP 20 minutes
5 pull-ups
10 push-ups
15 squats

22 rounds + 5 pull-ups, 10 push-ups, 5 squats PR!!

My pull-ups during the I Am CrossFit workout Saturday January 8th.

Approximately one hour after class I met up with some coaches for a strength workout courtesy of coach Travis Holley.

I didn't write down the warm-up, but mine was 30 ring skin-the-cat and 30 bridge-ups.

3 rounds:
lateral band walk down/back
8 dumbbell press
20 elevated split-squats

5 rounds:
heavy sled walk w/resistance to stop momentum
10 weighted box-jumps w/70 lbs sandbag
20 band rows

Awesome stuff. My body is worn out! This was the first two-a-day I've done in awhile.

Rest day maƱana! Stay warm y'all. Peace.

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