Strength: Shoulder Press 5-5-5-3-3-3
The goal here is to add weight to every set till you get to a maximal set of 5 and 3 repetitions. Yes, you add weight to every set in the hopes of reaching maximal effort. (source CrossFit Football)
4x100yd Sprint (3:1 Rest:Work)
Max Rep Pull-ups 5 min
4x100yd Sprint (3:1 Rest: Work)
Received a great message over the weekend and thought it was worth sharing, it will be fun to see where she is in another year from now:
Today I went to an MMA gym for a private session with a muay thai trainer. I haven't drilled these skills since I started with Crossfit a year ago. Today I was faster and stronger and lasted longer than I used to when I trained several times a week. Also, I can finally do real full ROM pushups, two or three at a time, for the first time in my life. I'm so astounded that I keep doing them around the house. I never ran a mile faster than 9.5 minutes and last week I ran it under 8. My surfing has continued to improve. I can hold my longbow pulled for a few seconds now; last year I couldn't pull it all the way.
I just wanted to say thank you, it's been a great year. I'm looking forward to another.