Workout of the Day
A.
Two sets for quality, not time, of:
Double-Unders x 40 reps
Box Jumps x 10 reps
(work on speed and efficiency)
Freestanding Handstand x 30-45 seconds
(accumulate time if sets are unbroken)
B.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 75%
x 5-6 reps @ 80%
Rest 2 minutes between sets
C.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
D.
Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 75%
Rest 2 minutes between sets
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A.
I used a wall for my handstands. I tried to balance without the wall.
B.
82,5 kg
110 kg
122,5 kg
100 kg
105 kg
C.
40 kg
50 kg
60 kg
65 kg
65 kg
D.
105 kg
120 kg
135 kg
112,5 kg
A.
DU’s 40, 30 – never felt better
BJ’s done(step down)
HS – 30s accumulated x2 (left finger tendons not overly happy, but ok)
B.
60kg, 80kg, 90kg, 75kgx5, 80kgx6 tired thoracic
C.
40kg, 50kg, 52.5kg, 55kg missed HHx2. Felt pretty good tho.
D.
80kg, 90kg, 100kg, 90kgx12
My HBBS is coming along, maybe i’ve underestimated my 1RM as this is bordering on too light. Should I up the weight at this point?
WOD posted early today. Very grateful for that.
Don’t increase the load yet. Just trust the process.
Will do.
A. Done
B. 195-260-295-245-260
C. Worked to 135
D. 270-310-350-280
FEELS SO GOOD TO BE BACK
Last set of backsquat I was supposed to do #290… Not sure where I got 280 from..
A. 2 rounds of
6-7 butterflys pull-ups
10 box jumps (step down)
30 seconds accumulated fs handstands (took awhile at only 5-6 seconds at best)
No double-unders or full box jumps as I sprained something in my right foot about a week or so ago and it is still healing up.
B. 5×175,3×230, 1×260, 5×220, 6×230
Based on 290 1-RM
C. 115, 120, 125, 130, 135
All with a full squat
D. 260×5, 300×5, 340×1, 280×10
A: Completed as Rx’d
B: 195-260-295-245-260
C: Last 3 sets at 155
D: As Rx’d based on a 400 1RM. Last set of ten was really tough.
A: Completed
B: Competed based off of 325 1RM
C: Worked on technique and mixed in some glute-ham raises.
D: Completed based off of 375 1RM
Squats felt much stronger than last week.
A:
1st Rd
DU – broken
BJ – done
2 15sec holds
2nd Rd
DU – broken
BJ – done
1 20sec hold, 1 22sec hold
B: 77kg, 103, 115, 96, 103
C: 40kg, 45, 48 – failed, 48, 50
D: 100kg, 115, 129, 107
Starting to feel consistently stronger on both front and back squats.
A.
40 single leg skips
done
wall holds
B.
245 1rm
C.
115 all sets
D.
275 1rm
a. check
b. 140k 1rm
c. worked up to 85k, getting better, catching these was annoying
d. 160k 1rm did low bar today, all the other times I’ve been doing high bar. Felt interesting, really liked the stretch in my chest/shoulders that you get from it. Really need to work on finding a consistent balanced point of my feet that I can push off of, was all over the place today, usually finding myself on my toes. Single leg work could fix this possibly?
good day, did some bench/db bench and rowed a 5k this morning. Felt good, since last week my recovery has started improving.
seeing josh today broke my heart. Such a source of inspiration to me, the victim of an unfortunate accident. I hope he gets better soon and comes back in full.
A. Unbroken and smooth. HS holds needs work.
B. All done base on a 235# 1rm
C. 95, 105, 115. Stopped there shoulder still an issue.
D. All done based on a 310# 1rm
Feeling stronger. Front squats are feeling really good and back squats are solid as well.
Thanks CJ!
Nice work Sterling! Jason, Pete and I have gone to see this ART specialist. He fixed me up proper. Only 3 visits! Stop by the gym for another training session with the boys.
A: All complete
B: Based of 1Rm 235lb 141, 188, 211.5, 176, 188
C: 75, 95, 125, …had to move on….short on time
D: Based on 1Rm of 280lb 196, 224, 252, 210 – Set of 10 felt real good. Reminds me when we use to do Widowmaker Squats – 20 rep squat.
Had one of my training partners return to training today, Pete K. He placed in a tie for 11th at the Canada West Regionals. Great job Pete.
A- RX’d. My handstand is non-existent its my 2012 goat that needs milking.
B) Based off 300 – 1RM rx’d
C) Kept this light at 40-50kgs for all 5 sets. I was not at a Crossfit gym today so we had to wait for a platform.
D) Based off 315 – 1 RM rx’d
A week of “bad living” really caught up with me. Feels like day 1 but i ready and excited for another year!
A week of “ba