Thursday 5/13

I have gotten lots of love from all the peeps at StoneWay for Scotts B-day WOD, aka "Dirty Rodriguez"... Im glad to hear everyone took on the challenge and lived to tell about it!

I can confidently say I will NOT be doing 30 rounds of 30 Thrusters on my next birthday, despite popular request!

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Today was a great WOD at CL and one at which I was severly deficient. StoneWay doesn't have a GHD/Back extension machine or any ab mats... at least not yet,  and today the WOD at CL had both of those.

Strength - Box squats with green bands - Green bands plus #45/65/85/105/125 - 6/6/5/5/5

This is what Scott and I learned with Jesse up at CrossFit Lynnwood, the bands force you to engage the core and drive with the shoulders. At the bottom of the squat they dont have as much tension, but as you stand up they really add a lot of weight to the bar.

According to Louie Simmons (one of the strongest men alive with a #840 squat) box squats will build strenght that is second to none and can not be matched by any other movement. Extreme core strength, good posture and lots of glutes and hamies.

WOD:

"Michael"

3 rounds

800m Run

50 back extensions

50 sit ups

Time - 16:10

My low back and hamstrings were screaming! I couldn't believe how bad even the very first round of 50 back ext. hurt.The Ab mat situps were great, the ab mats are awesome. I was glad to get some back extensions into a WOD now that Im at a box that has a GHD/Back ext machine. I think this will go a long way in strengthening my core and increasing my DL.

"Im gonna go eat a cheat meal now"

FOOD:

B - Pro shake

americano

L - lunch meat, apple, orange, cheese slices - gouda or something like that

D - cheat meal - enchiladas, chips, and carrot cake for dessert