WODLOG

7p: CrossFit:

• 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.

CrossFit:

• 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

11a: CrossFit

• Games Open WOD 11.1: Final Attempt: 341 Reps.
• On to the next one.
• video is up on www.SICFIT.com

10a: CrossFit:

• WOD: 2-4-6-8-10-8-6-4-2 of 135# Thrusters
•           with alternating rounds of Cindy-Mary
• This was GOAT training
• 30:19

5p: CrossFit:

• Games Open WOD 1: 7 rounds

Snatch Work:

• 3x3 Hang Snatch:135-155-170
• 5x5 135# Hang Squat Snatch

Rest

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.

WOD:

• 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

5p: CrossFit:

• WOD: EMOTM for 32 minutes: 3x135# HPC-6 Push Ups-9 BJ

Rest

10a: CrossFit w/the SoCal Elite @CFSouthCounty:

• WOD1: Games WOD 11.1
• WOD2: 4Rds: 400m Run-5x315#DL-25WB: 13:29

6p: CrossFit:

• 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.

5p: CrossFit:

• 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)

7p: CrossFit:

• 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

5p: CrossFit:

• 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