Crossfit Workout - Competitor WOD 3/25/14

I am back - after nearly 7 months off, I am back. I had a bad back injury - not sure what caused it but it was a never-ending knot that hindered most everything I did. I can still somewhat feel it but it is getting better. To rehab my back, I decided to start doing CrossFit workouts. Now I do not plan on going balls to the wall to start. My plan is to get into it for a month or so, try work on my lower back muscles, add extra stretching and work on my core - - all staples of CrossFit training.

I have been now doing CrossFit ® for 9 days. I have been following the Competitors WOD blog and it has been intense. I am not quite up to RXd on all the weights, however I am getting close. I can say in 9 day sof Crossfit and 14 days of Paleo eating I am nearly as ripped as when I did 12 weeks of the Get Swole program by MusclePharm.

My camera died, but I recorded what I could. Below is a link to the blog and the workout I performed.

http://competitorswod.blogspot.com/2014/03/tuesday-32514.html

1. Sprints
5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

2. Squats
A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.
B. 2x10 Front Squats

3. Pull up Complex
5 sets of:
3 weighted Pull ups - place dumbbell between legs, drop it after final rep w/o coming off the bar.
5 Strict Pull ups
7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.

4. AMRAP 5:
Up Ladder of:
Deads, 405/300 (1.2.3.4.5...)
GHDSU (5.10.15.20.25...)
In five minutes complete as many reps as possible. The sequence is 1 Dead and 5 GHDSU, then 2 Deads and 10 GHDSU, then 3 Deads and 15 GHDSU. Continue adding 1 dead and 5 GHDSU.

5. EMOMx21
Min 1: 15 Cal Row
Min 2: 15 Cal Airdyne
Min 3: 50 Double unders

double under EMOM
deadlift wod
deadlift amrap wod