Thursday, May 31, 2012

5.31.12 - "Tabata Thursday"


8 alternating tabata rounds of each:

-knees to elbows

-double unders

WOD results: 5/20

The score is determined by the least number of reps in any round. Therefore, my lowest round was 5 knees to elbow and 20 double unders.

5.30.12 - 3 POS Clean Max & Backsquat


3 Pos. Clean Max

Backsquat

3-3-3-3-3

WOD Results: My goal is to work on my olympic lifts at least 3 times a week. Attending the Crossfit Oly Trainer course opened my eyes to some key movements that need to be integrated into my training. 1) loading the hamstrings between the first and the second pulls and 2) that the 1st pull is extremely challenging. Coach B said anyone can snatch (clean) from the hang, but going from the floor to the hang is the hardest thing to teach.

3 Pos. Clean Max = 155. I attempted 175 and got through 2 of the 3 positions. I think the high hang is just intimidating mentally so might have failed the lift before I started.

After listening to the Paleo Solutions Podcast yesterday for most of the day I came across a segment about percentage lifts. The show if you haven't heard it is hosted by Robb Wolf  and Greg Everett of Catalyst Athletics. The long and the short of it is they believe that you shouldn't try to go to max effort on percentage lifts. This includes 5x5s, 3x5s or whatever rep schedule you are using. They were very adamant that you should always leave something in the tank. This will help you avoid injury and not be so sore as to derail your training. Food for thought at least.

Backsquat: 245x3

5.29.12 - Power Snatch + Ring Dips


12min AMRAP:

-6 hang power snatch (75/55)

-12 ring dips

WOD Results: RX: 9 rounds + 10 reps. The power snatch turned into a muscle snatch as I did not get tired at all during that portion. My ring dips are still weak due to my shoulder injury but there was no pain so that was a plus. I used the kipping ring dip for the entire wod. I really need to get that ring dip strength back. My goal is to do 10 strict ring dips every day.

5.25.12 - Snatch + DUs


Spend 15min. to obtain a heavy 1rep snatch, then use 80% for:

Every minute on the minute for 10min:

-20 double unders

-1 snatch (80%)

WOD Results: I was happy with a one rep max at 155. I reached it in 15 minutes as opposed to a 30 or 45 min one rep max day. So I need to get their faster next time so I can try heavier snatches.

For the WOD I used 125. As the WOD went on my double unders got better. 125 was doable. I completed all the reps until minute 10 I failed on the last snatch. I think that was more mental than physical.

Thursday, May 24, 2012

5.23.12 - Max Box Jump


Max box jump, then:

3 rounds for time of:

-21 reps of wall balls (20/14)
-21 reps of toes to bar

WOD Results:
42" Box Jump and 9:57 wod time

Tuesday, May 22, 2012

5.22.12 - "COE"


10 rounds:

-10 thrusters (95/65)

-10 ring pushups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.


5.21.12 - Squat Clean


3-3-2-1-1-1

Squat Clean @ 220lbs

Friday, May 18, 2012

5.17.12 - "DT"


5 rounds:

-12 deadlift (155/115)

-9 hang power clean

-6 push jerk

Wednesday, May 16, 2012

5.15.12 "Crossfit Total"


Spend 15 minutes on each movement to obtain a 1 rep max:

-Backsquat 1RM

-Press 1RM

-Deadlift 1RM