06/11 WODs

AM
Row 5K super easy pace - 27:38

PM
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD - ran out of time

Okay, so got totally inspired at the CrossFit Masters seminar.  They said athletes going to the Games were in the gym doing 12-16 WODs a week.  Could be an easy recovery row, some mobility stuff, skill work, intense WODs, etc.  The recovery based WODs were excellent in the morning.  So I did a nice little 5K on the rower.  Kept the pace very easy.  Felt good even at 6am.  Tons of energy the rest of the day.

For the squat I used 235#.  Form faded a bit in the end but got the weight up.  Continuing the progression.  For the press I used 107.5#.  Seemed pretty easy still.  This one is progressing more slowly but will hit a wall soon I'm sure.

I ran out of time for the DWOD - trying to set a bedtime just like Annie Sakamoto said to do.

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, strict pullups on fat bar)
Squat warmup:  box squats 10@45#, 6@135#, 5@185#, 5@215#
Press warmup:  5@95#