- SWOD: Done earlier: 1 RM C&J
- WOD: 50-40-30-20-10 Sit Ups & 800m first round then 403m last 4 rounds 14:21
Today the SoCal Elite paid a visit to Ronnie Teasdale’s gym in the mean streets of Downtown LA. We caused havoc and mayhem throughout these streets. In def lived up to the hype… I think we scared alot of folks down there. Video will be coming soon.
- WOD: 530m OH Barbell Carry 135# (through traffic, tables, chairs, pedestrians, cars, alleys, under awnings, in between trees, you name it….) everytime you dropped the barbell 25 Squats.
- Follow up with 25 Bear Complex
- Then, Prowler Pushes 4 rds with around 225#’s
6p: GOAT Training Session:
- Volume Loading Week 2: EMOTM perform Strict HSPU 2x13-1-1-1-1-1-1 For the remaining 20 mins
- Games Open WOD 11.1: Final Attempt: 341 Reps.
- On to the next one.
- video is up on www.SICFIT.com
- WOD: 2-4-6-8-10-8-6-4-2 of 135# Thrusters
- with alternating rounds of Cindy-Mary
- This was GOAT training
- Games Open WOD 1: 7 rounds
- 3x3 Hang Snatch:135-155-170
- 5x5 135# Hang Squat Snatch
Had a mid-day training session scheduled to throwdown and train with some of the SoCal Elite. On deck today, Max Fernandez, Paul Gregrow, Ronnie Teasdale, Rich Truong, & some guest.
- Part 1: 12min AMRAP: 3 HSPU (Depth 45# Plate)-6 BWPC-9 T2B:
- Part 2: After 10 min of rest: 2000m Row-followed by 5Rds: 5 MU & 20 KB
- WOD: EMOTM for 32 minutes: 3x135# HPC-6 Push Ups-9 BJ
10a: CrossFit w/the SoCal Elite @CFSouthCounty:
- WOD1: Games WOD 11.1
- WOD2: 4Rds: 400m Run-5x315#DL-25WB: 13:29
- WU: 1 Mile Run: 5:39
- WOD: 21-15-9: BJ-GHD-Sit Ups-2pood KBS: 4:12
- MWOD: Prior to the WOD
8p: CrossFit Games 11.1 Practice Run
- 10 min AMRAP: 30 Doubles & 15 Power Snatch (75#)
- I shot out the gate too fast and with too much adrenalin
- I can go harder and I can do more
6:30a: 1/2 mile swim 3/4 of a sprinter’s pace
5:30p: Lots of mobilization and stretching, but probably not enough.
- SWOD:OHS:5x2:185-185-185-185-205 (Purposely stayed light, skill)
- WOD: 1000m Row-75 OHS (95#), everytime you break set=15 V-Ups
- Score:9:12 (35-20-20 my sets)
- WOD: 3 Rds of 10 SDHP (135#) & 3 Rds of Dynamic Cindy (w/45# Plate)
- Score: 15:11- Just barely made it through this, I had no gas from lack of food
- Goat: EMOTM For 20min: 2-2-2-2-1x16=23 Strict HSPU
- WOD: 4x2min Rds: 150m Run-5 Man-on-Fire Burpees-Max Rep KBS
- Score: 103 completed KBS