11/09 WOD

Part 1)
3 Sets
Bench Press @ 30X1, 6-8 reps, rest 30 seconds
Tall Box Jumps, 6-8 reps, rest 90 seconds
Part 2)
For time:
21 Russian Kettlebell Swings (Eye Level – See under KB)
21 Goblet Squats
Farmer Carry to Tyler’s Garbage (w/ 2 kb’s or appropriate db)
15 Kettlebell Swings
15 Goblet Squats
Farmer Carry to Tyler’s Garbage
9 Kettlebell Swings
9 Goblet Squats
Farmer Carry to Tyler’s Garbage

Okay my final day at CrossFit 801. Really enjoyed my time there and the people were very cool. I hope to pay them a visit when I'm there in January. Had some fun today, messing around with box jumps. I successfully jumped up on 3 tractor tires stacked up - matched my best 56". Pretty stoked with that. They were impressed that a 44 year old could do that. :)

Bench press was good too - the tempo was down 3-2-1 and then explode up. I did 6 reps @215# on my final set. Happy with that. My box jumps were 8@38" which I could've done higher.

Okay onto the metcon... Dang hard. I used a 70# kb and carried two 75# dumbbells for the farmers walk. The worst however were the goblet squats. Those I think had the biggest impact on me. I was looking good for a 7 minute time but then faded. I'd like to blame the altitude but I'm sure it is mostly my lack of fitness (since I'm just getting back into CF). The coach was awesome, she kept pushing me and giving me the 3-2-1 whenever I took a break. Forearms sufficiently fried.

8:30

Warmup: very little, light bench press and some box jumps