First training day after the "incident"

So, after dropping a 1rm squat on the back of my head (yes sounds bad, felt worse but no "major" damage) I had a rest day yesterday as I couldn't move my neck.. Today it feels a little looser so I'm going to push myself and see how I go..

Am: sprint session
Warm up
10x20m 3 point sprints
10x100m kneeling sprints


Pm: CrossFit
Warm up + Mobility
5,5,3,3,1,1 overhead squat

21-15-9
Ohs 135#
Double unders

Core work:
4 x 20 V-Sit ups
4 x 10 strict toes thru rings
3 x max hold Plank holds

CrossFit, sprinting and paleo... Let's see how this goes

Well, because of work I am unable to compete in the opens to try and score a spot in the regionals... Yeah I am destroyed about it, but the only plus side is that I have 12 months to go for the 2013 games. Have to wait a year for it to come around, but I "should" be a better athlete by then.

Tomorrow's workout:

Am: beach sprinting
Warm up
5x10m flying starts
10x60m max efforts

Pm: CrossFit

SWOD:
Single squat, starting from 40kg, do 1 squat, increase by 10kg and do 1 squat until failure

4x12 weighted 24" box jumps 30kg (15kg db each hand)

DWOD:
Amrap 5mins
50 kb swings 28kg
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 overhead lunges 75#
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 thrusters 75#
Burpees in remainder of time

Penalty for not finishing any of the movements of 50:
10 double unders per rep under