When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Thursday, May 23, 2013


“That which does not kill us makes us stronger.” 

Excellent day!
Had some time to play in the CROSSBOX today.
I would say I covered most of my bases. All quiet, plenty of toys.

Warm up
Run 400

  • 10 seated roll (on the mat)
  • 10 overhead squat w/pvc
  • 10 hollow rocks
Indian Clubs
  • 10 DBL Front press
  • 10 Front circle each side
  • 10 Pendulum each side
  • 10 Shield cast - alternating
MyMadMethods, Jedd Johnson, this was serious. Once I saw this article, I just couldn't wait to get in and try it out.  Roll it out HEAVY (well, for me!), 20# chain, I couldn't do it with DBL. Soon ;)

KB Drill - light work @ 8kg/12kg
10 Snatch each side
10 Swing
8 Snatch each side
8 Swing
6 Snatch each side
6 Swing
4 Snatch each side
4 Swing
2 Snatch each side
2 Swing

CFA Level 1 WOD
EMOTM 20 minutes
  • 1 Oly Bar Snatch @ 75% 1RM
  • 5 Burpees
Yes, I was ready to be done with burpees ;)

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