Sunday had us at Mem Gym for a potent functional fitness combo - gymnastics + explosive lifting. We warmed up with some progressions for the front lever (on a bar, not the rings), moving from skinning the cat to actual lever attempts with spotters. After that, we did a sweet metcon...
4 rds for time:
10x DB hang split clean (heavy as you can go for an unbroken set)
5x HSPU (scale movement as needed)
This is classic, good ole fashioned CF programming: a couplet consisting of a heavy movement and a gymnastics movement. Thanks to Forney for the lever instruction and workout idea. Keep up the hard work this week. I won't be organizing a group workout this Sunday because of Spring Break, but if anyone is interested in putting something together, send out an email or post a comment to gauge interest.
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My CFE workout from after yesterday's group metcon:
C2
3x 200m, 400m, 600m
Rest for amount of time it took you to complete interval.
And today... adapted from Rob Shaul's "Playing with Gravity"
Warm-up: Greg A's "creature of habit" + DL warm-up sets
Training:
5 rds
2x DL @90% (135kg)
5x shoulder scarecrow (2.5kg plates)
5 rds
5x squat clean (add weight ea. rd)
10x GHD sit-ups
1/4 calf tabata
5 rds
5x bench press (add weight ea. rd)
20m walking swings (1 pood)
5x Windmill (ea. arm) @1 pood
Blogger Mostafa said...
Hey Uva Crossfit, could you add me to the uva x-fit mailing list please.
My email address is cairoin@gmail.com
Cheers!
Yesterday:
Split Jerk - worked my way up to 165lbs
...had Alex videotape my last jerk, and I clearly have some corrections to make on my form.
Barbell Turkish Get-Up:
Worked up to 65lbs on left arm (failed towards the end of the rep for 75lbs)
Up to 85lbs on the right arm (PR)
Today:
500m row
21 Push Press, 115lbs (sub - 95lbs)
500m row
18 PP
Row
15 PP
Row
12 PP
...Time - 19:55 (I officially hate rowing)
monday night max:
shoulder press 1,1,1,1,1
push press 1,1,1,1,1
push jerk 1,1,1,1,1
sp-145 pp-185 pj-190
monday night met:
row 50 cal/50dbl unders
row 35 cal/35 dbl unders
row 20 cal/20 dbl unders
10:30
tuesday:
AMRAP in 20 minutes of
5x OH squat 135# (sub 115#)
10x pullups
12 rounds + OH + 3 pu's
Snatch: triplets, then new PR at 165lb
C&J: singles up to 205lb
Push Jerk 7x1:
135
145 (x2)
150
155
160
165 (PR)
Today's WOD (subbed push-ups for pull-ups...hand is still healing from rip):
Walking lunge 100 ft.
21 Push-ups
21 Sit-ups
Walking lunge 100 ft.
18 Push-ups
18 Sit-ups
Walking lunge 100 ft.
15 Push-ups
15 Sit-ups
Walking lunge 100 ft.
12 Push-ups
12 Sit-ups
Walking lunge 100 ft.
9 Push-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Push-ups
6 Sit-ups
Time - 11:33
Push-ups are tougher for me than pull-ups...for some odd reason...so I thought it would be a good sub.
have a good spring break everyone. rest up and get ready to rock some group workouts when you get back
10 min, max KB swings (53lb):
111 swings
Workout at Primal:
Max rounds in 20min:
DB thruster (2x30lb)
10 burpee
10 pull-up
- 11 rounds + 5 thrusters
Well, after 10 days of not hitting any WOD, and sugar loading my body with Puerto Rican desserts (and some poundage) later:
Max rounds in 20 min of:
5 HSPU
10 L-PUs
15 Lunges
Rounds - 5 + 4 HSPU (L-PUs are NOT a good way to start back up)
Got my OL shoes the day before yesterday and used them for the Total today in the Squat and the Press:
Squat - 225 (PR by 10)
Press - 115 (PR by 10)
Deadlift - 245 (-10)
I don't know what the hell is up with my DL...still not hitting my PR! Pretty frustrating.
The shoes are fun, though (VS Athletics). You really feel the difference from the Chucks. I put on my Chucks for the DL right after having on the OL shoes, and I could feel some cushioning in there...never felt it before. Solidly stable for driving from the bottom of the squat.
Snatch work: triplets, doubles, and singles up to 175lb (PR)
OL shoes are fun...
Today - Mountain Athlete's "No Snooze Button"
Warm-up: 4 rds
3x TGU ea. arm @ 1 pood
6x burpees
Training
1. 4 rds
10x DL @65#, 135#, 185#, 225#
10x weighted GHD situps, 10#
5x KB clean + press @1.5 pood (5x ea. arm)
2. 5 rds
Rope climb (first 3 rds w/o feet)
5x Push Press @45#, 95#, 115#, 135#, 135#
3x Shoulder Scarecrow @5# plates
3. 4 rds at all-out metcon pace
3x KB clean + squat @1.5 pood (3x ea. arm)
10x Box Jumps
5x Russian Twist @10#
Still crazy sore from Monday's heavy walking lunges, FML that was hard
Hey could you add me to your email list?
Thanks!
gotpeppers@gmail.com
could you add me too
-ken
ko9q@virginia.edu
You're both added :)
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