Training Days 3/8 & 3/9/11

I was unable to train Monday 3/7 because of some unforeseen business obligations. But I did train on 3/8 & 3/9.

I had the honor of training with my former platoon commander Capt. Paul Webber, USMC, on 3/9. He trains in Atlanta, GA., and was out here for some work related business. It was great to see an old face and sweat along side of him just like we did in Iraq in 2003 and 2004. Thanks for the visit Skipper.

Less then a week from now we will all be immersed in the CrossFit Games. I have had the pleasure of working with and training along side some great athletes. Good Luck to all of you in the coming weeks. Look for me on the CF Games Site.

3/8
AM WOD
50 Double Unders
21 KB Swings (53#)
12 Pull-ups
-3 rounds for time-
5:33 


PM WOD
15 Push-press (115#)
20 burpees
400m run
-3 Rounds for time-
10:14


3/9
AM WOD
3 Bench Press (185#)
5 back Squat (225#)
-AMRAP 12 min-
14 + 1 bench press


PM WOD
Strength:
Good Mornings 6/6/6/6/6
175#
KB Swings (unilateral) 12/12/12/12/12
62#


Met. Con.
50 air squats
12 chest-to-bar pull-ups
10 hanging power clean (135#)
5:37