WOD 02/04/11

Brian WODs

crossfit, fitness, gym, richmond
Today’s WOD:

Front Squat

Cuban Press
3×5 @ 33#/25#

3 Deadhang Pull-Ups
5 Knees to Elbows
7 Squats

Advanced WOD:

3×1 @ 90%

Back Squat
4×2 @ 87%


2 Muscle Ups

If you don’t have muscle ups do 3×20 second false grip ring hangs followed by:
2 Jumping Muscle Ups


30 Handstand Push-Ups

Cuban presses here. Brandon pointed out the sweet sock skating in the mirror. Everyone needs to talk to Jake about getting one of those things for the gym.

Breakfast is the meal that I eat with the least frequency even though it is so important after being on a 12+ hour fast. I made these sundried tomato and sausage egg cupcakes with a couple of subs and no cupcake tins. I used bacon instead of sausage and baked the concoction in a large pyrex dish and it turned out really tasty. It’s an extremely flexible recipe, so do some freestyling. It’s nice to be able to grab one of these out of the fridge while I’m walking out the door in the morning.

It seemed like there were 10 people asking me about shoulder strengthening things today, so I went out and found the link for you. You have got to be able to sort out your business on your own. Your body is your responsibility, don’t set yourself up for injury.

Side note: 5:30 class was crazy. We literally used every barbell in the building. Good times had by all.