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: Crossfit Open 13.2…

• 5 Shoulder to Overhead @ 115#
• 10 Deadlift @ 115#
• 15 Box Jumps @ 24″

Today’s WOD – I can’t believe I’ve gone backwards this year and did worse than last years open score on this one!!! WTF…

Anyway, I know I can go faster, I’ve just been spending a lot of time hitting weights and getting stronger. Also, I just started back with 3 & 1 schedule. For the longest time, I was doing an every other day workout.

So, for the next 45 or so days, I will be concentrating on speed and endurance. I will go through all the workouts for 2012 and 2013 until its time to hit the open workouts. I want to shred weight down to 200#. So, I have about 15 pounds to go. I just started back on my strict paleo zone diet. That along with 1 or 2 workouts a day should allow me to come into the open under 200#’s… I hope!

OPEN 2013 Stats: 172 total reps

Today: 140 total reps –> That’s 32 reps short of what I did last year… 🙁

Gotta a lot of work to do…