Wednesday 2011.05.18

May 18, 2011

CrossFit Level 1

Skill
Skin the Cats

Played with bar version for about a minute (was slightly distracted during this portion of class.)

Strength
Power Snatch + Overhead Squat
3, 3, 3, 3, 3

Worked up to 95# — not my max but ran out of time.

Met-Con
5 rounds for time of:
10 Burpees
20 Lunges
30 Sit-ups

10:11.

CrossFit Level 2

Buy In
Box Squat (below parallel)
1, 1, 1: 175, 185, 195.

Workout of the Day
In 12 minutes
1 minute: Max Reps Deadlift, 265/175lbs
1 minute rest
1 minute: Max Reps Pistols
1 minute rest
1 minute: Max Calories Row
1 Rep Max Shoulder-to-Overhead

21 / 0 / 24 / 125.

Did this team-style.  I went 4th so actually only had 4 minutes shared for S2O.  Horrible shoulder tweak on first attempt @115.  Felt kind of like left shoulder dislocated a little bit… bad bad news.  Possibly should have waited a little bit longer after row.  Still managed to get 125 overhead since in total lockout with active shoulders I still feel pretty stable… but out of lockout things feel decidedly tweakyUrrrr.

Cash Out
3 rounds for time of:
25 Weighted Sit-ups, 25lbs
25 Weighted Hip Extenstions, 25lbs

7:12.

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