Thursday was a rest day that was spent at 24hr fitness.  After reading Louie Simmon’s article on bench, I decided to use a few of his tips by not over repping and focusing on speed. I finalized my workout by doing a few push presses.

Flat bench: 135# 10x / 225# 6x / 225# 6x / 225# 6x
Incline bench: 135# 10x / 155# 6x / 185# 6x / 185# 6x
Push press: 95# 5x / 115# 5x / 135# 5x / 135# 5x

Day #72

WOD:
On the minute every minute, perform the following:

1 Handstand Push-up
1 50m Sprint (to the opposite building and back)
Max rep Sit-up

results: 8:54

I fell a few times attempting the HSPU which explains that “extra” round I had.  I need to work on that.  I’m secretly gonna do a few before I go to bed!  That’ll help increase my should strength for sure.

Day #73

WOD

3 - 5 individually timed rounds of:
15 KB Swings
20 Box Jumps
350m Row

results: 2:30 / 2:46 / 2:48 Rx’d (2pood, 24”)

I killed the first round and I was practicing my “mental game.”  I usually like to play around a lot and mess around with other crossfitters but not this exercise.  The 2pood was fine and I recall the time when using the 2pood in a workout was nothing but a myth.  Now, its just another KB.

The second round sucked.  I took a few extra breaths on the box jumps and also on the rower.  The last round just about killed me.  I went drunk bowling the other night and after the workout, I ended up in the bathroom ready to throw up.  Nothing came out except the taste & hint of alcohol.  Yeah, I hate drinking.  But it just taste so good once it hit yours lips.