11/12
22nd anniversary of my birth day: Got to workout with Vince Carter from CrossFit 209 today.
I did 3 sets of each resting 1 minute between each set
-max distance handstand walk
-25 unbroken Kb swings with 70# kb
-500 m row
12/13
I bought myself a weight vest as an early birthday present and finally had the chance to use it. I had an elements class at 1 so i got to the gym about an hour early to get some work in.
Wod: With 30#'s in the vest
21-15-9
--dead lift 135#
--pull up
--ring dip
My score- 9:52rx
The ring dips were much more difficult than i was expecting, I ended up breaking them into singles early on. I was just looking to get some work in. After I loaded (2) 45# weights on a sled and dragged it 400m, this is something i'd like to start incorporating in my warm ups. Jason Khalipa told the CF 209 guys about it and they passed it on to me. Vince Carter from 209 said they pull (4)45# plates on the sled, there is no way I would have finished that under 30 minutes.. The 2 plates wrecked my posterior chain. Baby steps... baby steps.. After that I did a set of max strict pull ups and got to 20. Kind of disappointing because I told myself at the 2011 cf games I would work on my strict pull ups more, i literally haven't tried a max rep strict pull up set since being in Carson where i got exactly 20. In my own defense I did do weighted pull ups earlier today and may have still been fatigued from that. My goal by next year at the CF games is 25-30 strict pull ups.
JDHIV
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