I remember watching the CF Games 2010 "Amanda" live (on my computer). I was in Michigan at a friend's house, a friend who had never heard of Crossfit. I camped out in another room and GEEKED out all night. In my mind, THIS is when Shi...Stuff got real. I really really love this Sport.
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| Excellent Adventures make you say silly things. |
Shoulder Warm Up
1. 5 to 10 minutes doing something from HERE
2. 2-3 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
1 or 2 attempts as max distance HS Walk at 5 mins time
Strength Work
1A. Bench Press 7 x 3 @ 80% strict 30 second rest
1B. Weighted Corn Cobb Pull Up 7 x 3 strict 60 second rest
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Straight Leg Hamstring Walk Sled Pull 5 x 25 meters HAP
Walk from GHD to sled and back with no rest
Watch the GHD video, most of you are STILL only doing back extensions
Skill Work
Spend 15-20 minutes practicing any or all of the following movements
Triple Unders
2 for 1 Wall Balls
Double Unders
Pistols
Engine WOD
3 Rounds For Time:
200 Meter Row
40 Double unders
then
6 Rounds for time
5 Clean and Jerk with Double KB (2 pood/1.5 pood)
20 meter Lunge with Sandbag (45#/20#)
10 Pull Ups
Sandbag Sprint to KB's
Skill Work
Spend 15-20 minutes practicing any or all of the following movements
Triple Unders
2 for 1 Wall Balls
Double Unders
Pistols
Engine WOD
3 Rounds For Time:
200 Meter Row
40 Double unders
then
6 Rounds for time
5 Clean and Jerk with Double KB (2 pood/1.5 pood)
20 meter Lunge with Sandbag (45#/20#)
10 Pull Ups
Sandbag Sprint to KB's
2 mile run
ReplyDeleteYesterday's BHT, Today:
snatch work for 15 -105# single
EMOM 6
4 snatches at 95# (most TnG)
Back Squat
8@145, 8@155, 6@165, 5@175 (lost the last one.)
Bar muscle up work for 15 min
Be back later tonight
-KD
I'm sorry for the lengthy comment today (but not sorry).
ReplyDeleteReasons I love this blog:
1.
Memories... In July of 2010 I’d not yet heard of the Games, but I had just joined cfokc where I was getting fist bumps from a giant tattooed guy after my workouts. 1000 fist bumps later…he asked me out. Memories… Earlier this week I laughed at the night in the pool "Hey Mister...I like your mustache".
2.
Me: “What did you do at the gym today?”
Drew: "Oh some backsquats and whatnot." (Me in my head “wth is whatnot?”)..ok maybe I say that aloud...
Kody: “What did you do at the gym today?”
Drew: “HBBS Back Squat
1 x 8 @ 65%-350, 1 x 8 @ 70%-380, 1 x 6 @ 80%-435, 2 x 3 @ 85%-460
Front Squat1 x 5 @ 70%-335, 1 x 5 @ 75%-355, 1 x3x2 @ 80%-380, 1 x 2x2x1 @ 85%-390
Engine WOD:
1000 M Row (10 to 15 seconds off PR)-3:35
Rest 30 Seconds
9-7-5
Thruster (165/105)
Muscle Ups-12:42”
What I'm saying is, I get to see Drew’s progress and also all of you other crazies as you get better and better. Its motivating and acaawesome. I wish I had a video of K-Rose’s snatches or ohs from last year’s Open. Or Drew’s Diane from 2010. There are no words. It's just very cool to see a group of +11 people with fat hearts.
Here's to hopefully many more nights of swimming with 13 year old girls.
-Meg
LAW Wod--
ReplyDelete12 min AMRAP:
10 Burpees
20 Weighted Situps (1 pd KB in each hand = 70#)
30 Squats
-4 rds + 20 Situps, had ZERO pain or ankle restriction during the squats and was able to do all 30 unbroken each round, only 2 weeks removed from the worst ligament damage I've ever suffered. Windy City, the BHTers are coming.
Will hit Oly/Strength/Engine stuff at home tonight. Gotta keep the fat hearts pumping away. :)
I think we are all just out of shape....
ReplyDeleteGrace 135#: 3:30 then 4 rds of WB/DU
ReplyDeleteGrunt Work SOS Style (Limited resources): 5x10 GHD raise/GHD sit up, 200m run
2 Mile Run in support of Boston Marathoners through downtown Montgomery AL, I had plans for more but ran out of time
2 Mile run
ReplyDeleteBack Squat: 8 @ 170, 8 @ 185, 6 @ 215, 6 @ 225
Front Squat: 5 @ 150, 5 @ 160, 5 @ 170, 5 @ 180
Grunt Work:
5 Rounds:
3 Corn Cob Pull Ups w/ 15#
7 GH Raises
25 M Hamstring Walk
Then two more sets of pull ups. No bench for me so worked it in with grunt work.
Handstand walk practice 5 Minutes.
3 x 20 Shoulder Touches
Engine Work:
3 Rounds:
200 M Row
40 Double Unders (all unbroken)
6 Rounds:
5 C&J with 1 pood KB (1.5 was not workable for me. Got the 1.25, but it was super unstable on my shoulder)
20 M Sandbag Lunge w/ 25#
10 Pull Ups (all unbroken)
run
Time: 18:39
That really sucked.