Monday 7.16.12

Back at home and in the gym after an inspiring weekend of watching the elite of the CrossFit community do some pretty awesome things.  I am nowhere NEAR where I should be in my strength and conditioning based on what I saw.

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- A few Handstand Push Ups
- A few Ring Muscle Ups
- Box Squats:  45x5, 135x4, 225x3, 315x2
- Shoulder Press:  45x5, 95x4, 135x3, 155x2
- Deadlift:  135x5, 225x4, 315x3, 405x2

Strength Work:

"10,000 lbs"

Complete 10 rounds for time of:

1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs

Score:  32:31

The goal is to lift 10,000 lbs as fast as possible. I've completed this before (but at 340 squat and 475 deadlift) in 23:00.  The additional weight on the squat bar and my herniated disc had me moving a lot slower this time around, however.