Monday, 12 March, 2012
Posted by Mandee on March 11th, 2012
12 responses
Warm-up: 500 Meter row 5 Minute shoulder mobility 2 Rounds: 3 Front Squats 3 Back Squats 6 Slow butterly sit ups Workout: A. Back Squat 5 x 3; Rest as needed between efforts B1. Reverse Hypers 3 x 20; Rest 1:00 B2. GHD sit ups 3 x 20; Rest 1:00 Powerlifting: A. Push Jerk 3-2-1-3-2-1; Rest 3-5:00 between sets; Second wave should be 5% heavier respecitvely. B. Thruster 5 x 5; Rest 5:00 C1. Barbell good morning 3 x 10-12 @21x1; Rest 2:00 C2. Ring FLR 3 x 60 second hold; Rest 2:00 "Game-Day Nutrition" with Matt Chan, CrossFit Journal preview video [wmv] [mov]
12 responses to "Monday, 12 March, 2012"
March 12, 2012 at 1:54 pm
March 11, 2012 at 3:35 pm
For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ. Galatians 1:10
March 12, 2012 at 2:24 am
March 12, 2012 at 3:53 am
Great coaching Tracey! Thanks for sharing what you learned this weekend. It was different than what we've been doing with the high bar position and I can definitely see how it will cross over to our other oly lifts.
March 12, 2012 at 4:18 am
March 12, 2012 at 5:21 am
So thankful for back squats this am since I can barely move my arms! 105-125-135-145-155. I also enjoyed Tracey's coaching and how it translates over to the other lifts. I'll be thinking about that from now on. Thanks, Tracey!
March 12, 2012 at 5:39 am
March 12, 2012 at 7:26 am
March 12, 2012 at 8:27 am
Mind and body are conditioned for posterior chain initiation with the but going back and top going forward. I get caught midway on the upward thrust - must be lack of quad strength. I have a good bounce at 95lbs, but not at the heavy weight. This must be why my front squat weight sucks - leaning too far forward due to posterior chain initiation. Something new to work on. Thanks Tracey!
March 12, 2012 at 2:47 pm
Nice work by Patrick tonight
March 12, 2012 at 5:26 pm
March 12, 2012 at 5:27 pm