Time for Regionals

Regional Prep

Today was a bad day to train. Allergies have me all messed up, I feel almost sick. Woke up with a scratchy throat and weak. Worked 8 hours, felt better and decided to train at night.

warm up:
50 burpees
took about under 2 minutes. didn't get an exact time

Max Pullups

60
Really didn't warm up, hit a couple sets of 10
then just went for it!

Strength
Power snatch
230 pound pr!!! Barely kept it right at parallel.  for a dude weighing in at 165 pounds.
230 power snatch isn't half bad. went for 235 but received it just below parallel.

Back Squat
I felt weak here. Haven't squatted heavy due to the opens. I still hit 385 and missed 395.

Isabel
this felt pretty icky too.
Being sick from allergies doesn't help.
2:20 was my time.


accessory stuff

dumbbell presses
1x10 45lbs
1x8 50lbs
1x6 55lbs
1x4 60lbs
1x2 65lbs
1x10 45lbs

front rack barbell lunges
40ft at 185 pounds

3 rounds
didn't do a 4th round because my glutes locked up.

rowed a 3k with a 1:50-1:55 pace for calories
hit about 185 calories

still haven't recovered due to being sick from all the dust and pollen and the opens.

Warm Up:
50 Burpees For Time
Gymnastics:
1) Rope Climbs
60 seconds, Max Reps
2) Pull Ups
Max Unbroken Reps
Strength:
1) Power Snatch
15 minutes to Establish 1RM
2) Back Squat
20 minutes to Establish 1RM
Conditioning:
Isabel
30 Snatch For Time 135/95
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.kSRYGgR2.dpuf

50 Burpees For Time
Gymnastics:
1) Rope Climbs
60 seconds, Max Reps
2) Pull Ups
Max Unbroken Reps
Strength:
1) Power Snatch
15 minutes to Establish 1RM
2) Back Squat
20 minutes to Establish 1RM
Conditioning:
Isabel
30 Snatch For Time 135/95
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.kSRYGgR2.dpuf