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Dhalioua
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Last nights make up WOD with front squat and du's was incredibly had for me. My frt squat felt wobbly and I bailed after one round, dont know whether it was the lack of energy, couldnt get warmed up, or my knee (prob all three) but I am struggling with depth on squats and working real hard to get there. Aside from foam rolling, calf stretches, and the green band for warm up, anyone have any suggestions on what I can do to warm up more on squat days?
Overhead Squat
5-5-5 (E 1/4) Find a Heavy 5 today Post loads to comments. Compare to 9.29.10 and 8.28.10 WOD On the minute for 10 Minutes: 1 Back Squat 20 Double Unders *Use 85% of 1RM on BSQ Post loads to comments. Coach Nick opens w/ 315x3 Last Chance to Join the Paleo Challenge! A HUGE shout ou...
I think there are areas in all of these that I feel weak and some that I feel stronger in.
1. Gymnastics (Calisthenics, Ring Work, etc)
I think this is my weakest. I think my flexibility issues are a major cause of this weakness.
2. Weightlifting (Olympic Weightlifting, Powerlifting, KB work)
I feel strong in some areas but the technique really limits me. This is my major area of focus.
3. Monostructural (Running/Sprinting, Rowing, Jump Rope)
My strongest area although the erg sometimes makes me feel like its the weakest.
WOD 12.22.10
Max Reps in 90 seconds-KB Swings 24kg/16kg Max Weight in 30 seconds-Snatch x 2 Repeat for a total of 5 cycles. *Athletes will receive 1 point for each lb on the bar and 1 point for each KB swing Post score per rounds to comments. Accessory Work Practice Rolls to Candlesticks for 10 Minutes ...
Did some work on my cleans today at a weight of 125, not trying to PR because I dont feel comfortable with movement. Did work at 125 felt good and really worked on opening my hips.
DU work for 12 minutes was good. 65 was my max.
I did set one pr with getting my first muscle up. Very happy about this. Good Monday!
Power Clean
1-1-1-1-1 (E4/4) Find a new 1RM! Post loads and PRs to comments. Compare to 11.15.10 and 8.9.10 Accessory Work Athletes will have 12 minutes to hit a new Double Under PR. Avi S. gets a new PR! Hercules! Hercules! Congratulations to Paulie S., Avi S., Jack L. and Coach Jeremy on a successful...
I too am really enjoying the 20 rep squats prolly cause I was really cautious as well. Im enjoying seeing the progress in my depth.
The wod was really tough. I did 4.5 sets at #75 with the thrusters.
Back Squat
1x20 (E6/8) This will be the last heavy 20 set for this cycle. The following exposure will be a back-off set and the final will be a max effort single. Post loads to comments. compare to 11.27.10 As many rounds as possible in 10 minutes of: 35 Double Unders 12 Thrusters 95/65 Post rounds and...
Thanks for letter on SUNY Dan. As an alum, I can't say I have been surprised with the developments. SUNY A decided to spend their funds (private, and public) on constructing tons of new buildings for the sciences, and new state of the art dormitories. Construction that started when I was a freshman and only ended 2 years ago. the fiscal irresponsibility that SUNY showed then is part of the problem now. Such a shame.
Back Squat
1x20 (E6/8) This will be the last heavy 20 set for this cycle. The following exposure will be a back-off set and the final will be a max effort single. Post loads to comments. compare to 11.27.10 As many rounds as possible in 10 minutes of: 35 Double Unders 12 Thrusters 95/65 Post rounds and...
Filthy 50
29:41 Rx'd my wall ball and k2e were not perfect to say the least.
Really happy to start my thanksgiving this way.
Happy Thanksgiving everyone!
Filthy 50
50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions/KB SLDL 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scaled version will be "The Dirty 30" (30 Reps of each m...
7-6-6 for the Tabata
Power Clean
1 Rep on the Minute for 15 Minutes Change weight at reps 6 and 11 with the goal of reps 6-10 being performed at same weight as last weeks heavy single, and reps 11-15 being lighter and FASTER. Ex: Reps 1-5@165, Reps 6-10@175, Reps 11-15@135 Post loads to comments. Compare to 11.15.10 WOD 1/2 T...
Today's cleans were better thanks to a few pointers. Still feel very awkward. Thinking too much about the movements then I forget to deadlift the weight up. It'll come. I worked at a comfortable 115lbs and tried to work on opening my hips on the lifts.
The Tabata was fun. I'll be there thursday for sure.
Power Clean
1 Rep on the Minute for 15 Minutes Change weight at reps 6 and 11 with the goal of reps 6-10 being performed at same weight as last weeks heavy single, and reps 11-15 being lighter and FASTER. Ex: Reps 1-5@165, Reps 6-10@175, Reps 11-15@135 Post loads to comments. Compare to 11.15.10 WOD 1/2 T...
Muscle-up practice was fun. Getting my muscle up back is goal number 1 for my overall sanity. It was great to work on the transitions. I have a lot of work to do, but should be fun.
WOD:
2:19 as rx'd at 265lbs minus the muscle-ups.
all unbroken, i think lightheaded after the sprints.
WOD 11.18.10
9-6-3 Reps for time of: Muscle Ups Deadlifts, 275/185 Sprint 100 yards (after each round) If you don't have muscle-ups, spend 15 minutes working this skill and then perform the WOD without them. Post time and Rx to comments. Saturday at CrossFit The Kipping Knee to Elbow Tutorial Again Fast...
Wow definitely a lot of information about fish oil here. On the home cooking to add to what others have said about prep and cooking in volume,and something that has helped me was to map out the meals I was going to cook in a particular week, that way grocery shopping, preparation is faster too.
Did my 2nd exposure this week to 20 rep BSQ at 115 and did todays 5rd of 25 d/u's and 10 k2e as rx'd in 6:15
Back Squat
1x20 (E2/8) Add 2-5lbs max from the previous exposure Post load and experience to comments. compare to 11.13.10 5 Rounds for time of: 25 Double Unders 10 Knees to Elbows Post time and Rx to comments. Yoda: The Pain Cave. A domain of evil it is. In you must go. CFSBKer: What's in there? Yod...
Came in to do Helen and work on my double under's. Pr'd d/u's at 65 and did "Helen" with "6 strict pull-ups" in 10:25.
Rest Day
Congratulations to Nino and Kira on the birth of their first daughter, Olivia Kathleen DePaola! 20 Rep Squats by Christian Fox Holy Cow! What’s gotten into our water? As you likely have seen or experienced, we’ve started a new strength cycle at CFSBK. The squat programming is s...
I've been practicing my double under's everytime I've come in. Yesterday I Pr'd d/u's at 65 and am trying to get to be able to do 100 without stopping anytime I want.
Back Squat
1x20 (E2/8) Add 2-5lbs max from the previous exposure Post load and experience to comments. compare to 11.13.10 5 Rounds for time of: 25 Double Unders 10 Knees to Elbows Post time and Rx to comments. Yoda: The Pain Cave. A domain of evil it is. In you must go. CFSBKer: What's in there? Yod...
Warm up today was 21-15-9 Wall ball and 3x 130m runs.
for the 1-1-1-1-1 cleans i was really working on technique since my cleans are really weak.
21-15-9 burpee 20" box jump killed me today. Thanks to the entire 6pm class for the encouragement went out way too fast and burnt out. 7:21
Power Clean
1-1-1-1-1 (E1/4) Find a heavy single today We'll also work some 3 postion cleans pre work sets. Post load to comments. compare to 8.9.10 21-15-9 Reps for time of: Burpees Box Jumps, 20" Post time to comments. compare to 10.25.09 Get up and go! HUGE thanks to Kathleen M for re-cert...
Congrats to all the Marathoners. I too would def be into an endurance type class.
Yesterday I made up for missing angie, so I did a scaled down version
30 Strict Pullups, 50 Pushups, 75 situps, 75 squats. 11:12
Back Off WOD 11.8.10
5 Rounds NFT of: 3 Turkish Get Up-to-Windmill each arm 10 Wave Squats 20 Hand-to-Hand Swings Use same bell for the whole round, working towards heaviest bell you can handle Rest as needed between rounds Post loads to comments. Back off Week James N got hops Congrats to the CrossFit S...
Did today WOD using a friends pass at local gym.
was able to HSPU 1x 1abmat for 8minutes. Then completed last 12min with 5x push up.
Annie: 9:02
Handstand Push-Ups
1 or 2 reps on the minute, every minute, for 20 Minutes If your HSPU's hit failure before 20 minutes is up, switch to 5 Push-ups on the minute until the WOD is completed. Post volume and rounds completed to comments. "Annie" 50-40-30-20-10 reps for time of: Double Unders Sit-Ups Post time a...
W/U: Tabata :20 runs :10 off. 10minutes FSQ band stretch, wall calve stretch, squat jumps
FSQ: 45x3 115x2 135x2 150x1 160x1 170x1 185x1(pr) 175
3 rds NFT: 10K2E 12 dislocate lunges, quad wall stretch.
Feel good, work on calve flex so i dont round my back on fsq
Front Squat
1-1-1-1-1 (E8/8) Max Effort Post loads to comments. compare to 10.30.10 and 7.10.10 3 Rounds Not For Time: 12 Knees to Elbows or 25 Sit-ups 12 Dislocate Lunges Wall Quad Stretch, 1 Min each Leg Post impressions to comments. Yoon S pulling from blocks David working his Hang Snatch Technique...
Hang snatch: 50x2, 60x2, 60x2, 85, 85, 95 (ugly) 95 (fail) 85
Since this was my first time really working on hang snatch, I found my form was what needed the most work. Not pulling close to my body. Will work on this.
1mi Run: 6:15
Goal November: 10 kipping pull ups in a row.
Get deeper on every squat movement.
Hang Snatch
1-1-1-1-1 (E4/4) Max Effort! Post loads and PRs to comments. Compare to 10.18.10, 10.11.10, & 7.5.10 Cash-Out: Row 2000m at +10/15s of your best 2K or Run 1 Mile Easy pace Heroes in a Half-Shell, Turtle Power! Team TMNT took first place at the Trick-or-Treat Throwdown on Saturday! Team Te...
Hamstrings are super sore, need to work on my mobility, flexibility. Fav Halloween costume was going as a disco band from 70's in NOLA last year.
Rest Day
Josh M. hits a heavy double *Rest Day Real World Challenge* Great work by all you who participated in the first challenge! This one is simple, find something to roll out your plantar fascia (aka the bottom of your feet). Could be a tennis ball, lax ball, PVC, broomstick or even a chew toy...
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Oct 29, 2010
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