May31, 2019

Matt Greenwell was the second guy to come to my garage and 10 years later he strolled down the driveway this morning. After a bit of an absence, Matt returned to celebrate his 49th birthday. It was so great to have him back. His most famous and most funny moment was in the video of us getting ready for Tough Mudder by submersing ourselves in ice during the workout. We all stood around the tub looking at it and thinking it was a bad idea and then Matt said “Watch out cameraman!” and jumped in. This made us all do the same.

Happy Birthday Matt. Matt’s best moment is at 2:03…skip to that part.

Todays workout

Wim Hof Breathing

3 Rounds + Pushups

Warm Up Movements

1. On the 2:00 x 5

   3 Power Clean and Jerk

   2 Thruster

   1 Squat Snatch

   60% of 1RM Snatch building to a heavy complex

2. Adderall

   In a 10 min window, Run 1 mile then with the time remaining, max reps Clean and Jerk @ 135

   rest 3:00

   In a 7 min window, Run 800m then with the remaining time, max reps Power Snatch @ 115

   Rest 3:00

   In a 4:00 window, Run 400 then max reps Thruster @ 95

I did 15/17/21 on this one. Great workout. Loved it

Happy Birthday Matt Greenwell. Welcome Back!

May 30, 2019

Sorry for the hiatus on this blog. There has been no slow down in actuality.

The CrossFit Open was occupying my time for quite a while. I finished 69th in the World and then did the Online Qualifier and bumped up my standing to 49th. I was pleased with that finish for this year but plan to go hard this year to make it to the Games as a 50-54 Master next year.

Today

Athletes Notes

Alternating OTM x 10 (5 Rounds)
Odd - 5 Weighted Pull-Ups
Even - 5 Front Squats

Then

Death Race

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

I finished this one in 6:29. I would like to be able to push that bike harder, but it kills me.

Then

Gratitude 10 min