Thurs OL

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.

26:41 - Back Squats 2x25, all Pullups 4x10, 135# Shoulder to Overhead
5x6, Front Squats 2x15, 2x10, 85# Shoulder to Overhead 3x10, 65#
Shoulder to Overhead 1x30. I took too many breaks during the pullups,
could have probably shaved up to a minute off. When I did this last
spring/summer my time was a hair over 20:00 (with women's weights,
I'll take this as significant improvement because there's no way I
would have finished in under like 45 minutes last year with the men's
rx weight. Rich Froning's time was sub 16:00. Looking at the scores
posted on the OL site I'm somewhere in the middle of the pack. A lot
of times higher than mine but also a good amount in the 19:00-25:00
range with a few ridiculous scores around 17:00

Did an hour of hot yoga afterwards, think it helped my not being too
sore today, poured sweat the entire time, probably lost like 3lb in
the process.

Come across this thread that talks a little bit about American
weightlifter, Jon North's, routine, make's me appreciate a little more
how hard these guys have to work to be the best in the country and
still not hold a candle to the best in the world. Also some discussion
from the California Strength guys about pre/post workout nutrition.

http://muscledog.com/forum/COMPETITION_PREPARATION_MEN/794/PREPARING_TO_BREAK_AN_AMERICAN_RECORD.html#

And lastly, DCF is hosting it's second annual Battle for the Capital
competition tonight (no I'm not competing). Some fun workouts planned:
http://districtcrossfit.com/2013/02/february-5-tuesday/