Tuesday, September 18, 2012

Crossfit Golden Gate

Training session with Will Sockolov at Crossfit Golden Gate at 5:30.  This is a new box for me.  It has only been open 3 months and its pretty nice.   Dennis, Chris King and Tony Beller came along.  There workout looked absolutely brutal 10 rounds of HSPU, Pistols, Pullups and Double Unders.


A)5 RDS 
10DL@315lbs 
10BJ @24 
rest 2mins between rounds 
 
First 3 rounds went really well, lifts felt great and was rebounding off bottom.  Rounds 4 and 5 were brutal and I almost called it quits after the 4th round as my back was really tightening up.   Probably a little too much Deadlift volume for me.
 
Round 1 - 57 seconds
Round 2 - 54 seconds
Round 3 - 1:06
Round 4 - 1:37
Round 5 - 1:52
 
 B) 5x5 unbroken MU's for time 
Whipped thru the first 3 rounds pretty quickly.  4th round failed after 4.   Round 5 - got them again.  Made several more attempts - got 2 and failed 2 times and then called it off.
 
Total reps 28 reps
 
C) Row Sprints - 20sec on 40 off x 5 for cals - stay on the rower during rest- reset rower each round
rd 1 - 7
rd 2 - 9
rd 3 - 8
rd 4 - 8 
rd5 - 8
 



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