4/14/17

Today was one of the best 'class' workouts I've ever had. I am out in California right now and my wife and I dropped into a local gym in Redding called 'Crossfit Northstate.' Super friendly people with some great programming, I really enjoyed it today. Not nearly as crazy or cool as the workout I did last year for my birthday, but a great workout given that I'm traveling.

A.
EMOM 10:
Dead-lift (clean grip, dead-stop, no TnG) x 3 reps @ 65% (315#)

-Complete ... solid warm-up, nothing too crazy ... felt solid very solid on these, but the load was light.

B.
AMRAP 12:
20 Russian KBS (106#)
20 Double-Unders
20 C2B Pull-ups
20 Double-Unders

-3 Rounds + 20 C2B Pull-ups ... have never swung a 106# KB, it was surprisingly difficult on my glutes/hamstrings, nice/new challenge to tackle ... the C2B Pull-ups were tough, happy to get 80 in 12 minutes, solid effort on this, great conditioning.

C.
3 Sets:
Suit-Case Carry (100#) x 100'
Rest is partner's set

3 Sets:
Front Rack Carry (2 x 53#) x 100'
Rest is partner's set

-Complete ... fun/different accessory work.

D.
3 Super-Sets:
10 Bent-Over DB Rows (2 x 45#)
10 DB Curls (2 x 35#)
Rest 2:00

-Complete