Monday 6.18.12

Today I start back on the CrossFit Football programming.  I really like their stuff and it will be nice to have my workouts planned for me for a while.  I'll still be working around my injury and doing only what doesn't cause pain.

Warm Up:
- 500m Row
- 3x5 GHD Sit Ups
- 3x5 GHD Reverse Hypers
- 3x1 Handstand Push Ups
- 3x3 Chest to Rings Pull Ups with a false grip

Strength Work:
Box Squats:
- 45x5
- 135x4
- 225x3
- 315x2
- 345x1
- 275x 5, 5, 5- I haven't done three sets of five at the same weight like this in a while, and with the goal to move up in weight by 5 lbs each workout I started pretty conservatively.

Shoulder Press:
- 45x5
- 95x4
- 135x3
- 185x2
- 195x1
- 155x 5, 5, 5- I felt this a little on my bad side, but the weight was light enough to allow me to get all the reps.  I'm also going to take this time of being forced to lift lighter to better my technique.  I've always pressed overhead with a false grip (no thumb wrapped around the bar, which could easily let it slip out of your hands).  Today I started pressing with a full thumb-wrap grip, which challenges the flexibility in my arms and wrists a bit.

Conditioning:
Complete 7 rounds of:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Score is total time held in a handstand for all 7 rounds.

It had been a long time since I did a handstand hold for time, so not knowing what to expect I opted to set a goal to achieve on each set, which was :45.  I was able to do it and over 7 rounds of :45 each I spent 5 minutes and 15 seconds in a handstand.