Sunday 2011-12-25
CrossFit Total
At Globo gym.
WU:
1R of Gymn Cert WU
10 x OHS 20 kg
10 x Back Squats 20 kg
5 x Back Squats 50 kg
3 x Back Squats 65 kg
2 x Back Squats 85 kg
WOD:
Scaling: Rx’d
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Back Squats
(Weights in kg) 95 - 105 - 115F - 115F (Last time: 120kg)
Shoulder Press
10 x 20 kg
5 x 45 kg
(Weights in kg) 55 - 65F - 60F - 57,5F (Last time: 55kg)
Dead Lift
5 x 60 kg
5 x 85 kg
(Weights in kg) 105 - 115 - 125 - 135 - 145F (Last time: 140kg)
Total sum: 295kg (Last time: 315kg)
$Out:
None
This was not my day. I didn’t have the mental strengt required. My body could have done more but I was unfocused. But, but next time… 
Friday 2011-12-23
Row 1000m, Run 800m
At Home gym.
WOD:
Scaling: Rx’d
Three rounds for time of:
Row 1000 meters
Run 800 meters
Total time: 27:13 (8:31, 18:05, 27:13)
