Saturday 8.10 : Glory Days?

Saturday 8.10 : Glory Days?

Please take a look at yesterday’s post about Coach Courtney and her quest to run 26.2 miles in Chicago and raise money for Team Red Cross. She deserves a few of our dollars to get to her fundraising goal. Please consider helping!!

We have 9 teams competing at CrossFit Exclamation on Saturday in their mixed team competition. This includes yours truly making a comeback after 4 years hiatus in the competition realm of CrossFit. I can’t say the hiatus has been good to my standards of performance but that is the responsibility of only myself. Certainly not excuses just the fact meaning it’s going to be an interesting day, and even more interesting night into Sunday regarding my recovery.

Thankfully for all possible difficulties I am facing I have my partner in everything in life, Coach Stacey Kroon, at my side through it all.

Good luck all fellow Landos. Please take it easy on me.

SATURDAY
CrossFit

Strength: Deadlift
5-5-5-5-5

WOD: For Time

WOD: For Time
60 Double Unders
15 Thrusters 95/65
50 Double Unders
15 Power Snatch
50 Double Unders
15 Clean and Jerk
60 Double Unders

S: 100 Singles and 80 Singles, 75/55 and 10 reps each
L1: Mixed DU/Singles or 50/40 DU, 75/55
Rx+: Unbroken Barbell Sets, perform 5 Bar Facing Burpees if bar is dropped or work is stopped for rest

Sweat
Core: 5 Rounds
7 Jumping Lunges
7 Jumping Pull-ups
7 Goblet Squats
7 Hollow Rocks
7 Russian swings
7 Russian twists (each side with MB)

Conditioning: For Time
Row 500m/Run 400m
60 DU or 120 Singles
30 Goblet Squats w KB
50 DU or 100 Singles
30 KB Swing full OH
50 DU or 100 Singles
30 Burpees
60 DU or 120 Singles
Row 500m/Run 400m…try to do opposite of what you did at start of WOD

The Program
1. Strength and WOD

2. Row 10x500m, rest 1:1

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