Training: (1) Flash new problems, Adv & Int
(2) Threshold Bouldering, 45 minutes
rest 6 hours
(4) System Board, 1-4 moves
two finger pockets, middle, lower right
crimp, #2, #1
(3) 10 rounds
Up (Adv), Down (Rec), Up (Adv)
rest 1:30-2 between rounds
Advance Flash
I felt much better during second session, although a little weaker than normal. Up, Down, Up are another new addition to the program. It is a fun mind to crank hard when you are a little pumped. I started to fade during the later rounds.
Bonus: Tate on Steroids. He knows his stuff and is not afraid to tell it like it is. I strongly recommend becoming a CrossFit Journal subscriber and listen to the complete article.
At the end of the complete article, he states the most beneficial fitness attribute is maximal strength. I have always been a resident of that camp. Even though I train for sport climbing, I realize that if I become stronger I will climb higher grades. That is why the foundation of my training is hard bouldering/hangboard/campusboard/systemboard.