WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Press (Find 1 Rep Max)
- Warm-Up @ 65# @ 10 Reps & 95# @ 5 Reps
- 115#, 115#, 135#, 155#, 165# (F), 165#, 167# (F), 166#
- 1RM = 166#
MetCon: 15 Minute AMRAP of…
- 1o Dips
- 13 KB Swings @ 43#
- 28 AbMat Situps
Total Rounds and Reps: 4 complete rounds with 204 reps. Actually only got the last 26 of 28 situps, but went ahead and did them after the buzzard…
Today’s WOD was time capped at 15 minutes. I am starting my new programming for this year now that the Crossfit Open is over for 2016! I placed 86 in the Northwest and 1814 in 50-54 worldwide. I’m glad I Rx’d all workouts this year! Next year, I want to be competitive! To be competitive, I will have to drop 30 pounds and increase my strength and power! Power is speed in the Metcons. If I can program this year right, I will have a system that will work for other Masters and I can market my program! That’s the goal…
NUTRITION:
Breakfast – Noodles with Lean ground beef
Lunch – Chicken Salad with pecans and raspberry vinaigrette and ice tea no sweetner
Late Dinner – Baked chicken with asparagus and a 1/2 cup of potato salad…
Book To Read:
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…