Sunday, August 7, 2011

Deep Fried

     Good Morning everyone... or rather, Good Night from me. Yesterday was quite the test and today is a much needed rest day from the WOD, and again from the rambles. My CNS is toast, and you can see why tomorrow. I want to point out that my training/programmin is not for everyone. It involves heavy loads and some extra volume days. Rest and recovery is crucial for a program as such, and that's tough on deployment. So tomorrow, we're going to have a little cost/benefit analysis on high volume training. When to use it, and when not to. So as always... do burpees!

3,2,1 GO!

Yesterday's Training:

WOD #1
Dynamic Effort Pressing
Push Press 135lbs x 8 x 2

Accessory Work
DB Floor Press (progressive) x 3 x 8
- 40lbs - 50lbs - 55lbs
Hardest thing about this was gettin' the damn dumbells up there
One-Arm Push Press (progressive) x 3 x 3
- 65lbs - 70lbs - 80lbs
Weighted Situps 100lbs x 3 x 12

WOD #2
Hill sprints on the treadmill 15.0 incline for 0.10 distance with increasing speed
- 0.65 - 0.66 - 0.67 - 0.68 - 0.69 - 0.70
I didn't time this, felt there was no point, it was all going to be the same since I had a set speed. Let me just say hill sprints, if you didn't know, hurt! I tried to keep the pose method, and I think I did fairly well. My ass was on fire by the end of it... good stuff!

WOD #3
5 rounds for time
7 Deadlift 275lbs
21 Double Unders
Time - 4:58
This is a CrossFit Football WOD. Rxd was 315lbs, but my posterior chain felt fried from the speed pulls yesterday. It was tough to pick that ball up.

Day 114 Burpee Challenge / 6555 Burpees Completed



  1. Ha, Thanks boss. I feel like a wet noddle today. Back at it tomorrow.