I got up early to train at Crossfit Affliction this morning. It's about a 40 minute drive from Hillsboro but well worth it to do some heavier lifting. As always a friendly group, the class was taught by Heidi Bowser wife of owner Steve Bowser.
Warm Up
Mobility and Line Drills
Strength and Conditioning Workout
Back Squats 10 Sets of 3 Reps (Speed Sets)
Immediately
Dead Lifts 5 Sets of 2 Reps (Speed Sets)
Rest 5 Mins
Heavy Prowler High Bar Push 4 x 50 Meters 180M/90W (2 – 3 min rest between)
I did the Back Squats at 225 and the dead lifts at 275. I think I could have and should have gone heavier but we were partnered up so not really a chance to go heavier. These went fine. The first 25meters of the prowler push went well and the I was crushed, it ended up taking 10:40 which includes recovery time.
The afternoon was the highlight as I got to coach Jack thru a workout. He is really trying hard and learning fast.
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