Day: January 4, 2012

At CrossFit Full Strength, in their CrossFit 101 class.

Warm-up

• 400m run
• 2 rounds
  • 5 Pull-ups (jumping)
  • 10 Push-ups
  • 15 Squats

Strength
4 rounds, 7 reps, 2-1-2-1 tempo, ~90s rest between rounds
Deadlifts (115#, 115#, 135#, 135#)

WOD

• 250m row
• 21-15-9
  • Push press (75#)
  • Box jumps (tire – 18″?)
• 250m row

The dead lifts felt good. I finished the WOD in about 9:18. I really like the strength work and being able to use a barbell compared to my gym in Saginaw where we really only used dumbbells. First time on a rower today and I can tell it’s going to be a love-hate relationship.