WODLOG
First Stint at the box since coming down with a cold.
Partner WOD: Only one partner moves at once, we set up our strategy.
I came down with something on Sunday and have not trained since last Thursday.
Today’s WOD at CrossFit LoDo consisted of a mash up:
Hit up CrossFit Lodo today and boy were they an awesome crew. Took me right in like fam. I loved the box it has a lot of character and reminded me a little bit of CF Mean Streets.
There is absolutely nothing like the CF community. You can literally get up, pack your bags, pick a city, and feel right at home.
WOD 1: C&J 1-1-1-1-1-1-1 205-215-225-235-245-255-265
WOD 2: GHD Annie (My choice not for time)
Then they invited me to a weekly WOD Off or Power hour as they call it where a couple of the local boxes get together and WOD. I meet up with the CF Lakewood and CF Broadway crew.
WOD 3: 10-9-8-7-6-5-4-3-2-1 135# Squat Clean & 150m Run- The altitude is not joke. It felt as if I was getting kicked in the gut and just couldnt breathe. I still repped SoCal hard an well.
After the WOD we went over to Whole Foods and got dinner. I felt right at home. Ill be going out with them on Friday night before I head home.
Some pics:
Hotel WOD:
Did not WOD due to CF Games & SICNights.
Olympic Lifting:
Forgot what I did oops!
Bench Press: 4x10 205# for Speed
Bent Over BB Row 4x10 155# Slow & stead
Part 1: 3 Rds: 3 DL & 12 T2B 3-4mins Rest between. Not for time: I used 405#
Part 2: 10 Rds: 5 185# Power Clean (UB) & 15 24” Box Jumps (UB)- Perform every 2 mins. Rounds averaged around :30 seconds
Part 3: 2K Row: 7:02
Power Snatch: 70%x3x3 (135#) - 75%x3x2 (145#, 150#)- 80%x2x2 (155#-165#)-v Singles- 175#-185#
Clean & Jerk: 70%x3+2x2 (175#)- 80%x3+1x5 (195x3, 200x1, 205x1)
Back Squat: 90%x6x6: (225x6) Extra: 275x6-300x6- All for speed.
RDL: 60%x10x3 (155#)
Back Extension: 3x10 (45#)
Smoked from all of this training and then decided to do the WOD below just after I ate. Bad idea, less than stellar performance.
WOD: 15-12-9 135#Thrusters-C2B Pull Ups-Burpees: 6:38
Rest
