WOD Type: “Hotel MetCon”

WOD Warm-Up:

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

WOD Particulars:

Strength: No Strength… 🙁

• …

MetCon: 3 Rounds for Time of:

Run 1 Mile – Then 3 rounds of

• 10 DB Snatch @ 40# (each arm)
• 10 Incline DB Press @ 35#

Run 1 Mile

Time: 30:05

Today’s WOD was really good. I wasn’t even going to workout and thought… Why the fuck not? I’m not going to be like all the others who travel and make the fucking excuse that I am tired and jet lagged… It turned out to be a great 30 minute workout! As I walked down into the lobby, you could see right into the bar / lounge where a bunch of people were in partying away. I noticed a few of them look my way when I strolled into the fitness room. When I came back out, they must have been able to hear me because they all looked again when I walked out. Here is this older grey haired man coming out of the fitness room soaked in sweat after only 30 minutes. The folks behind the counter looked at me as well and had a look of why?…

I thought to myself… It’s a Crossfit thing and you should try it fat ass! Hahaha! Anyway, great day!

Video 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…