Aloha Complex!

Thursday, April 5 , 2012

Mobility and Warm up:
30 seconds jump rope
30 seconds bottom of squat
30 seconds jump rope
30 seconds pigeon, per leg
30 seconds jump rope
1 minute per arm of triceps mash

10 Deadlifts at light weight
10 Power Cleans
10 Front Squats
10 Push Jerks

Load up!

As many rounds and reps as possible in 10 minutes of:
1 rep of the complex:  3 Power Cleans + 2 Front squats + 1 Push Jerk, at bodyweight
25 Double unders

Rx’d is:
If you drop the bar during the complex, it is a no rep.
If you break during the double unders, you must start the double unders over.

Scale as needed.

Cool Down:
Jog 400 meters
Quad on wall for 1 minute per leg
Cat stretch on the box

Alright dad!

Most of you know that I came back from a 5 day break of Reverse Paleo and hanging out in the oxidative state.  For the workout ‘Del’ I did the first 25 burpees and 400 m run with the ball and it Felt.  Like.  Death.  Like I had never done CrossFit before.  Like I didn’t know how to do pull ups.  Burpees?  Forget it.  Today I am sore as f#@*.

But despite this, the break was sorely needed.  5 weeks of competition for the CF Open was physically and emotionally exhilarating, but also draining.  And although I’m fat and disgusting right now, the road back is something I am once again hungry for.  What have you guys done after the Open?