*Monday Workout of the Day, March 21st, 2011*

I decided to hit the CrossFit Games Qualifers Workout of the Day one more time. I told myself I would not perform these workouts more than once, but I gave it one more go and just wanted to get a few more repetitions. In the end, I actually kept my form throughout the workout at a very high success rate and had no lower back pain, which I was pretty excited about, more than just the score. After, the CrossFit Games WOD I did my second cycle of a differen type of deadlift. Two week ago, I performed the classic deadlift, and this week I performed the sumo deadlift to work different variations of the deadlift to keep my body aware to other movements and to keep the central nervous system fresh throughout this program. I followed up with some GHD Raises and then a small circuit of L Pull-Ups, Tall Box Jumps, and Chest 2 Bar Pull-Ups. Here is how the day went for Monday, March 21st, 2011:

A. CrossFit Games WOD 1:
AMRAP 10 Minutes of:
30 Double-Unders
15 Power Snatches @ 75 lbs
Total Rounds: 7 Rounds + 30 Double-Unders + 13 Power Snatches
B. Sumo Deadlifts, 5 sets of 2- Work to a medium to heavy 2 rep
275-315-335-345-355
*Felt good on these and kept my back in a good position.*
*The following 3 Movements at unbroken sets.*
C1. 3 sets of 7 @ L-Pull-Ups
C2. 3 Sets of 10 @ 30 inch Box Jumps
C3.3 Sets of 10 @ Chest to Bar Pull-Ups
*Rest 30 seconds between each movement.*
D. 3 sets of 10 @ GHD Raises, Hands Behind Head

Little to much volume for the day, but was not planning on doing the CrossFit Games WOD, until my friend called me and needed some support, as he tackled it once again. Overall a good day and happy I got my regular strength and conditioning program in for the day.