Monday 11-7-11 got beat today welcome back Silvio

WELCOME back SILVIO! ( he kicked my you know what today!)


Just to say the main coach has been out for a little while and today was his 1st day back and this was no joke. he came hard and fierce!
What a difficult day! More than ever. I threw up after just a part of the warm up.
So here's what we did:

Warm up: 

1. 1 lap (1/3 mile)
2. 10 burpees
3. 15 pushups
4. 15 air squats
5. 15 mountain climbers
6. 15 jump squats
7. 300 single jump rope (this is where the deed happened, had to excuse myself) 

That was just the warm up! I was dead! that was about 35 - 40 min for the warm up.

Now for part 1 of the WOD (SWOD)

Part 1 SWOD:

 deadlift 10-10-5-5 ( 60-90 %) I did 65lbs/10 reps, 85lbs/5 reps, 105lbs/5 reps, 115lbs/5 reps

Part 2 WOD:

10-9-8-7-6-5-4-3-2-1

1. box jump( 36″/24″) jumping on a box isn't as simple as you think try jumping it 55 time with running in between
2. 100 m run (I think we did more, he adjusted our route, down the ally and back up the stairs and down and back to the box jumps)

Just to let you know how it was,  10 box jumps, then run 100meters, back to 9 box jumps then run 100 meters, 8 box jumps run 100 meters, etc. 

I finished in 15 min 37 sec. 

I think that is enough for now.. WHEW

Chow chow for now!

check it out! http://crossfitfortressmiami.com/