It's 8 AM on a crisp fall morning and I'm awake and feeling energized. Today is another full day of training at CrossFit Mayhem, and I'm ready to tackle is programmed for the day.

After a quick breakfast of scrambled eggs, rice and some fruit, I head to the gym to start my first session. I begin with some light movement and crossover symmetry to get my warmed up and ready for the session ahead.

Once I'm feeling loose, I move on to some dynamic stretching and barbell work to really get my body moving. 

It's time for the Full Send Friday workout:

8 sets (SPRINT!)
12/10 Calorie Echo Bike SPRINT
8 Lateral Burpee Over Bar
4 Power Cleans (205/145)
-rest 2:30 b/t sets-

Then... it's time for a couple of rounds of light power snatches and rope climb work: 

3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 70-73% 1 RM Power Snatch

----

6 minute EMOM
2 Rope Climbs

--- rest 2 minutes ---

2 minutes max effort Rope Climbs

As the morning wears on, I start to feel the fatigue setting in. I take regular breaks to hydrate, catch up on electrolytes with LMNT and recover a bit, but I never stop moving.

After a few hours of intense training, it's time for work. I take a well-deserved break to refuel my body with yogurt and fruit. I also spend a couple of hours getting work done (working with clients I coach).

After lunch, I head back in for for some more training. This time, I focus on high-intensity interval runs and sled pushes to really push my body to its limits. 

3 sets
150m Run
30 yard sled push (empty)
-rest 0:30-
150m Run
30 yd sled push (1x45/25)
-rest 0:30-
150m Run
30 yard sled push (2x45/25)
-rest 0:30-
150m Run
30 yard sled push (3x45/25)
-rest 0:30-
150m Run
30 yard sled push (2x45/25)
-rest 0:30-
150m Run
30 yard sled push (1x45/25)
-rest 0:30-
150m Run
30 yard sled push (empty)
-Rest 3:00 between sets-

As the day wears on, I finish with one last burner workout: 

2 Sets:
50 GHD Sit Ups
50 Toes to bar
-rest 5 minutes b/t sets-

Finally, after a full day of intense training, it's time to call it a day. I'm exhausted but also exhilarated. I love training hard.