Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 15 Meters
L-Sit x 30-35 seconds
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
(work on speed and efficiency)
B.
Five sets of:
Front Squat + Jerk
Rest 3 minutes
C.
Three rounds for time of:
15 Handstand Push-Ups
30 Kettlebell Swings (24/16 kg)
Rest exactly 5 minutes, and then . . .
D.
Three rounds for time of:
10 Shoulder to Overhead (135/95 lb)
50 Double-Unders
January 25, 2013 – Competition
Workout of the Day
8:15am
A.
1 1/2 hour gymnastic lesson with coach Eli of Byers gymnastics.
I generally go every tue/thur but have been adding more days to work on my weaknesses.
B.
10:30am ish
Three sets, not for time, of:
Handstand Walk x 15 Meters
L-Sit x 30-35 seconds
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
(work on speed and efficiency)
Did well on the HSW
L-Sit is probably my weakest movement, broke it up a lot. We have P-bars at our gym so I did the holds on them.
BCTBPU are always fun!
Did this with Chad
C.
Three rounds for time of:
15 Handstand Push-Ups
30 Kettle bell Swings (24/16 kg)
Time 5:25
D.
Did this around 2pm
Five sets of:
Front Squat + Jerk
Rest 3 minutes
275
315
325
335 FS missed Jerk
345 FS missed Jerk
345 FS + Jerk!
Video > http://youtu.be/usdM0-KRpWI
E.
Three rounds for time of:
10 Shoulder to Overhead (135/95 lb)
50 Double-Under
1:56
felt great did it all UB besides my last 3 DU.
A. Done
B.
135, 155, 165, 175, 185
C.
5:50, HSPU fell apart on the last round.
D.
3:31, DU are getting more consistent.
Competed in a local 15k (which ended up being 19.2k) trail/hill run here in Saipan. Brutal hills. 1:49:55. The only reason I share is because I took 1st place overall and haven’t ran over 2-3 miles in the past year or two (Maybe split up in WODS), but it just goes to show how much Crossfit helps everything else. Pretty cool to experience. Thanks for the great programming CJ.
30 minutes of gymnastics work this morning – ice cream makers, shoulder touches, L-sit to handstands. Been a bit since I revisited these but they felt GREAT.
Built to a 3RM in the Push Press (used Fat Gripz to basically make it a thick bar) – 245. Left shoulder still feels a little weak at lockout.
Then hit an 8 minute AMRAP:
Fat Gripz Push Press X 6 reps (155)
Sandbag Clean + Squat X 4 reps (100)
7 rounds. Definitely a fun one.
Went to an adivising appt on campus, a quick snack at home before I hit my last workout:
3 X 8 minute rounds:
Run 1000 meters
then, max rounds with remainder of time:
Kettlebell Swings X 30 reps (62)
Hand Release Push-ups X 30 reps
-Rest 4 minutes b/t rounds.
1 round + 31, 1 round + 17, 1 round + 15
Running is improving slowly, kb swings becoming less of a weakness. Really happy with my focus, able to control my effort & breathing better.
A- Complete
B- 225/250/270/285/300/310(PR)
C- 5:01 All UB
No time for D had to play dad. Will make up in AM.
Will be back posting in a regular basis now.
I forgot to post yesterday…
A. 15-20 wall Runs/ 30 second l-sit/10 C2B Pull Ups 3x
B. 185/205/205/225/225
C. 9:18 – HSPU fell apart half way through the second round, KBS were fine
D. 4:39 – A couple of trips on the jump rope, just bought a new one which is a lighter than what i am use to. Just need to practice a little more.
A. Done
B. 235,245,255,275(f),285(f) right arm wouldn’t fully lockout on both failed attempts(maybe need to reach more with my front leg?)
C. 5:42
D. 5:29
Lulu:
A. Done
B. 105,115,125,135,140
C. 6:15
D. 3:26… Used 35lbs DB’s instead of 95lbs Barbell.
Really happy with how I’m feeling and getting excited for the competition next weekend.
MikeE:
A. Done
B. 135,185,225,245,265(f), 265 C/J
C. 6:30 … I am brutal and kipping HSPUs. I started doing that after the first 10 HSPUs. Good practice; shoulders were smoked.
D. 3:54 .. Arms had a difficult time extending/locking out.
Felt really good today all in all