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August 01, 2011

CrossFit WOD

Max Effort: Squat Clean 5×5

5 Rounds for time

5 Power Cleans (95/65)
5 Burpee Box Jumps (24/20)

After watching the 2011 Reebok CrossFit Games all weekend, I was itching to get back in the box and do some work today.  If a 40 year old mother of two can be the 7th fittest woman in the world, there is hope for me, yet.  There are no words to describe how amazing those athletes are.  I am in total awe of what they were able to accomplish this weekend.

My max squat clean is 115 pounds, so my goal was to get 5 reps at 95 pounds.  I got 5 reps at 105!  Looks like I’ll get a new PR soon!

For the WOD, I had to over-achieve today.  If there is any hope of me ever being able to compete at an elite level, I need to work that much harder each chance I get.  I used 75 pounds and a 24-inch box.

Time: 4:10 Rx+

I also tried my hand at bounding.  The athletes at the games used this technique for box jumps.  Basically, you do it backwards.  Jump up.  Then jump down and use the rebound to get you back to the top and rest on the box, not on the ground.  I was able to bound on the 20″ box pretty easily.  This will help out tremendously at FGB in September.  Oh, and I got 1 butterfly pullup.  Couldn’t string two together, but I gotta start somewhere, right?

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