6.12.2012 – Crossfit – Marcos

June 13, 2012

First day back at Crossfit.  Rachel still running the show.  We agreed that taking a conservative approach on the first day back was an excellent idea.


4×2 deadlift – 95 pounds

4×5 kettlebell squats – blue kettlebells


Partner WOD:

AMRAP 24 minutes:

5 Power Cleans
10 Burpee Box Jumps
20 Double Unders
1 Sled Push


1.  Partnered with Mike.  Nice guy.  We each finished two circuits.

2.  Both out of shape and completely lacking in technique.  Neither is a surprise, and both will come with time.

3.  Hardest exercise was the power cleans, which we converted to hang cleans.  I’m not yet grasping the sequence of jump, shrug, and pop hips, and so had real difficulty executing at 95 pounds.  Need practice.

4.  Left my workout sheet lying on the floor in the gym, which is forgetful and a bit rude.  Need to get a new copy on Thursday.


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