Metcon a la fun (and a near visit from my friend, Pukey)

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Great post-weekend workout (WOD) today at Crossfit Langley.  I’m loving the programming. Each workout I’m feeling stronger and my back is feeling more limber.  One WOD at a time I guess.

The strength component of the workout today was Floor presses with a 5, 5, 3, 3, 3 progression. My weights were:

• 10 x 135 lbs (not 5 – warming up)
• 5 x 185 lbs
• 3 x 225 lbs
• 3 x 245 lbs
• 3 x 265 lbs (my last rep was a tough one, but was able to eek it out nonetheless)

The Metcon was a great 15 minutes AMRAP (as many round as possible) burner.  The round consisted of:

• 5 x push-ups
• 10 x 25lbs ball slams
• 15 x Double-unders

I loved this one.  It taxed me to the max and felt like I was going to loose my lunch at the end of it.  Beauty!  I scraped out my 19th round with 3 seconds on the clock.  If you want a great 15 minute workout, you gotta give this one a try.