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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, March 4, 2020


Wednesday, March 4, 2020

Crossfit Golden - Greg

1200 - 12 of us

Warm Up

i99 hip hammy

3 rounds of
20 jumping jacks
10 band pull apart
10 band shoulder press
5 scap push-up
2 wall walk up (I did 1)
10 ankle drivers


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
300 Run
30 Hand Release Push-Ups
20 Wall Ball Shots (20/14 lbs)

This was tough.  I felt sluggish during the warm up and that did not improve.  Grabbing the 14# wall ball, it felt like 30#.

I did the 500 m row, 40 double unders/round and 10 pike push-ups (5/5).  I managed 3 rounds and 15 seconds on the rower before time was called (no Hail Mary).

Five minutes was a good rest and I felt recovered.  That was not the case.

I did the 300 m run, 20 HRPU/round (5/5/3/2/2/2/1), and 20 wall ball shots with a 14# wall ball (10/5/5).  I finished 3 rounds and got out the door with 50 seconds remaining for the Hail Mary run (which took me nearly 3 minutes).

Total 6 Rounds + 1 Rep

I feel like I am continuing to get sick and should take the day off or do open gym tomorrow.

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