Wednesday, 13 July, 2011
Posted by Mandee on July 12th, 2011
12 responses
Warm-up: The "official" CrossFit Warm-up 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: 100 Turkish Get-ups 20/16kg Slow and Steady. Not for time. Cool-down: 10 minutes of shoulder mobility Powerlifting: 3 x 5 press, push-press, push-jerk 3 x 5 hand release push-ups Max Effort Floor Press 3 x 15 dumbbell rows 3 x 15 skull crushers 3 x max rep ring dips "I'm Prepared" with Ronica Jeffrey, CrossFit Journal preview video [wmv] [mov] The Face of Battle by Jeff Barnett
12 responses to "Wednesday, 13 July, 2011"
July 13, 2011 at 1:42 am
July 13, 2011 at 6:44 am
July 13, 2011 at 6:47 am
July 13, 2011 at 7:17 am
A. 3 rounds for total working time:
Row 10 calories
50 Double Unders
Rest 90 seconds
B. 3 rounds for total working time:
21 Thrusters - 95#/65# (scaled 55#)
Rest 2:00
C. 6 rounds for time:
10 Knees to Elbows (scaled knees as high as I could get them!)
Rest 20 seconds
I missed the A portion bc I got lost :). But just the thrusters felt like a full workout!
July 13, 2011 at 8:16 am
It's good every once in a while to turn the clock OFF and not worry about speed. Focusing on nothing but the movement itself, WHY you're doing it, and making it efficient.
Here was my workout today:
A. Front Squat - 3 x 3 @ 80%; rest 2 min
B. Hang Squat Clean - build to a tough double fast; rest short
C. COVP Chin Ups - 20 x 5; rest 3 min
A. 250#
B. 135-185-225-245# for 2 (should have gone another set here but was running out of time so I had to move on)
C. Complete, unbroken
This interval work seems to be yielding some results. Most noticeably in my ability to recover from large sets of work and heavy lifts. I'm interested to see how this translates to "pure" CrossFit WOD's.
I plan on giving it a test with a mainsite WOD pretty soon. Should be brutal.
July 13, 2011 at 11:54 am
July 13, 2011 at 12:29 pm
Deceptively tough
July 13, 2011 at 12:35 pm
July 13, 2011 at 12:37 pm
July 13, 2011 at 1:58 pm
Enjoyed dropping in on you guys today. Was a fun wod. I took it nice and slow, trying to maintain about 2 reps per minute. Focused on breathing and keeping a tight core, especially on the decent. Was a good skill and strength day all rolled in to one. Thanks Jake for the solid coaching as always.
July 13, 2011 at 5:06 pm
July 13, 2011 at 11:03 pm
Kettle Bell Row: 3x10 2 Pood
Bottom up Kettle Bell floor Press: 1 POOD
Ring Dips: 3x10 Body Weight
Thanks DB for a great class! This Westside Barbell technique is interesting.