Sunday Workout

Well I decided to repeat Diane today, since it goes so well with my handstand focus plus I'd get to use the new weights I picked up from Nelson.

Indiana, our yellow lab, took me on a good uphill run that ended up looping around the community center I'm helping to build here in Creston. Took me about 30 minutes with a quick stop to talk to some dude about a 30-30.

Stretched it out downstairs and used the new IT roller I picked up from Summit to roll out my quads and lower back. If you don't have an IT roller your missing out, they're amazing!

My handstands are progressing quite nicely and I can now stand suspended mid air without the use of the wall. I've really been able to pull my body in tight and keep my form straight and balanced.

Its been a long time since I did any dead lifts over 135lbs, ~7 weeks, so being able to lift up to 360lbs in my basement should keep me happy for quite a while. I gradually worked my way up to the 225lb pre-req for the diane WOD, everything felt great and strong.

Diane took me 5 min and 4 seconds, a good solid performance but I'd like to get it back down to 4 min 30 sec again. The handstands went really well and the deadlifts were a bit broken up, I had to split up the 15 rep set.

Tomorrow I think i'm going to focus on the Crossfit.com WOD from Saturday, though I must say that Mondays WOD looks pretty excellent....decisions decisions.