WOD Type: “MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

MetCon: Cycling 20 Miles…

Today’s WOD was a kick ass workout. Why? Because I just love to ride! Hit the road and just go… Of course, with me, its go all out all the time. 20 miles is more like 40 miles! I road so hard that I ended up getting 4 PR’s on this normal ride to mom and dad in-laws house. Even though I only had an average speed of 14.6, the hills were hammered much harder and faster than normal. Funny thing is I have not been on the bike all that much. Crazy right? Must be the crossfit right? So, I’m going to get to visiting the family now! I have two out of my six grandkids and it’s taco night! Enjoy your Sunday evening!

Ride of the Day:

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…