Friday - double wod and birthday !

Friday.  

My 39th birthday and a double wod day.

8AM at CFN

bench press and floor press.....

3-3-3-3-3 at 80%

bench press at 50kg- 5 set of 3's easy :-) felt great

floor press - took it easier 3 set of 5's at 30kg.

then the wod

12-11-10-9-8-7-6-5-4-3-2-1

burpee no push-up

push-up

toes to bar....

I had to modify a little due to injuries....foot and now hip.

burpees no pushup

push-up (on knees but otherwise perfect form, cheek touching)

hollow rock +4 so I started at 16-15-14 and so on

12:12

har d work

spent some time talking to my crossfit-family.....and they wished me a happy birthday 

sweet.

1PM at globo with Coach U.

skill work

Handstand against wall working on the hollow and with the wrists to stand alone x 5 axp 10 sec stands

Pistols /pistons...

10 (5 on eaach leg, every other leg) high box 

10 (5 on eaach leg, every other leg) low box  

10 (5 on eaach leg, every other leg) low box 

10 (5 on eaach leg, every other leg) low box , held on to toes ...better.

Rings 

Support hold 10 secs

Tuck hold 10 secs

Tuck to L-hold 10secs

tuck to L-hold 10 secs

v-out in rings 

10 reps - did this twice

short WOD

max reps in 2 minutes of C & J 

30kg load

21 reps.... bounced all over the place.  Should be able to beat this next time around!

I had a day without the food log. It is my birthday.....big family dinner at Texas Longhorn.....mmmmmmmmyummy!

I had a wonderful birthday with my family and with my crossfit friends. 

I am going to work hard towards my goals in the next year to come.

Love.Peace. Crossfit.