This past Sunday saw us getting back to basics with the barbell - a good ol' fashioned CrossFit Total. Coach Rippetoe discusses the merits of this test here.
Keep working hard this week, post time/loads for workouts to comments, and keep your eyes peeled for emails/posts regarding next weekend's group session. Attendance at group workouts has been down a little bit lately, so also please post any suggestions for how we can make these workouts more accessible/enticing (different time, place, subject matter, etc).
Subscribe to:
Post Comments (Atom)
16 comments:
Started a 6 week strength cycle off of Mountain Athlete today. I'll be doing these workouts three times a week, with CF Endurance WODs on off days depending on how I feel. I'll post my progress with how this training load goes.
Today's Workout: "Redneck Gay Pride Rally"
Warm-up: 4 rds barbell complex
Training
Work up to 1RM Push Press (155lb)
5 rounds:
2x Push Press @85% (135lb)
6x DL (75, 100, 105, 105, 105 kg)
4 rounds:
10x Bench Press (135lb)
10x shuttle run
5x Russian Twist (10lb, 5 ea side)
4 rounds:
5x 1 arm sit up (25lb KB, 5 ea arm)
Dumbbell Crawl (25lb DB's)
15x Swing (1.5 pood)
woof i'm beat
CFT - 570
Back Squat - 210
Shoulder Press - 105
Deadlift - 255 (thanks Forney!)
Just did it today.
CFT: 690
Squat 255#
Shoulder Press 120#
DL 315#
Went up by 40# from last time!
Thrusters 7x1
115-135-145-150-155(f)-155(PR)
previous PR - 120
corrections on form since then:
- narrower stance (i think this helped in hip strength)
- shoulder shrug prior to push press
"Elizabeth"
rx'd - 9:36
Yesterday
C2, 2x 1000m hard w/2 min. recovery
Today
Warm-up: 10 min, KB get-up @25lb.
Training:
Work up to 1RM Front Squat (190lb)
5 rounds:
2x Front Squat @85% (160lb)
Rope climb (sub'd strict pull-ups then jumping towel pull-ups for the first few rounds)
3 rounds:
5x Curtis P (65lb)
1 min Jingle Jangle
10 GHD situp
3 rounds:
5x Curtis P
10 A2B
7x Clapping Pushup
hey guys, i've been doing CF for around a year and a half now (mostly at ACAC) and i'm looking to get away from that and into a better CF environment. i just saw that you have a group WOD going at rocktop; what's a good way to get involved?
if i can get sunscribed to an email list i'm charles [dot] leonard at gmail. thanks.
Elizabeth, 115lbs - 28:25
Took me a while by most standards, but the only other time I've attempted this one, it took me almost an hour. Still need to work on landing with a narrower stance.
Hey Charles,
I'd say you just found the best way to get involved. The subscription to the mailing list should get you information on the weekly group workout sessions. Most of the guys here make it out to Rocky Top during the week. I'm rather limited in terms of time and transportation, so I stick to Mem Gym. We typically work out together on Sundays, oftentimes during the afternoon. This has been the single most important element to the improvement in my techniques, getting critiqued by the group (especially those with more experience and knowledge). I hope to see you around soon. And feel welcome to post any other questions, comments, or WOD times on this blog.
Nice job on Elizabeth. Improving your time by 50% is no joke!
I'd love to meet up with you guys Sunday. I just got my girlfriend into CF recently and I've been wanting to show her how much *more* fun it can be with a dedicated group. What time Sunday?
@charles
adding you to the email list... look for an email soon with details on the group workout.
"Nicole" - 6 rounds, 15 pull-ups each round
"fran"
21-15-9 rep rounds of
thrusters @95#
pullups
5:52 pr
Elizabeth - 115# 14:37
Thruster (7x1) Max: 170 PR
(not in the same day)
dag yo, everyone's trainin hard
sorry no group fun this week, but I sent out an email to the list to see what people thought we could do to improve our group, hopefully people will come up with some clever ideas
"Kelly" - 32:18
painful
Looking forward to the Muscle-ups tomorrow. Let's see if I can finish it...as RX'd! :D
Seeing lots of PR's; heavier weights, faster Fran and Elizabeth... keep at it everyone!
Some of my recent work...
"Lap Dance for Breakfast"
(from Mtn Athlete)
Warm-up: 3 rds of 10x burpees, 10x DB Push-Press (25lb DB's), HAM drill
Training:
Work up to 1RM Standing Press (145lbs.)
5 rounds
2x Press @85% (125lbs)
20m Walking Lunge (25lb DB's)
5 rounds
4x Squat Clean + Push Press (started at 45kg, added weight each round up to 60kg)
10x Bent Row (95lbs)
10x Dips
6 rounds
4x Mr. Spectacular (25lb DB's)
5x Strict Pullups
4x Shoulder Scarecrow (2.5lb plates)
And today...
CFE Warm-up
2x O-Hill run repeats
Recover 1 min. at top, jog down
Rd 1 in 5:00
Rd 2 in 5:01
these hurt!
Post a Comment