20091013

Strong Medicine Begins Today

Today I started CF Strength Bias.
Week One, Day One.
Thorough warm-up included; double unders, GHD sit ups, dips, 2x3 barbell back squats
3x5 Back Squat 185, 205, 225
There were some tough sticking points in set 2 &3, which surprised me since I had done 3x235 last week.
After about five minues rest and putting up the weights did a chipper:
50 Lunges (steps)
20 Pull Ups
50 20″ Box Jumps
20 Dumbbell Squat Cleans (20/35)
50 Swings (55/35)
20 Knees to Elbows Toes to Bar
50 Sit Ups
50 Body Weight Squats
in 16:06 (slightly longer than the CFSB recommended >15 min metcon, but whose fault is that)

Finished with a light bit of gymnastics practice and static PNF stretches.
Hips are tight and hurty from all the sitting to get out here.

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At the old HQ, CrossFit MECCA in 2007