Tue$day 3/12/13
Barbell Training
Beginner/Advanced:
7×1 push press + 1 push jerk @ 65% of 1RM jerk EMOM
Conditioning
A. 3 rounds for time of:
20 push press 95/65
50 double unders
20 calorie row
Speed & Endurance ( Week 2, Day 1 )
“Consistency and hard work equals success. Let’s KEEP IT MOVING!”
Here is a short clip of Michael Johnson. He’s one of the BEST 200 & 400m sprinter of all time! Former WR holder in the 200m and still the current WR holder in the 400m.
Foam Roll/Stretching/Mobility (5-10min)
Warmup:
Drills (5-10min) then
4x50m Kneeling start sprints
WOD (Short Intervals)
10x200m W/ 2 min rest (hold splits between 2-3 seconds)
Cool down
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
Push press+ jerks- 115lbs. Time-7:33. Double unders kept tripping me up this morning, I’m usually I’m good at those. Slept terrible due to stupid allergies. Good programming as always have a blessed day!
Strength: @65% #65
Wod:
12:04 Rx
Dubs keep getting better and better!! Fun 8am.
Did the S&E on base. My right quad cramped right from the start, so I powered throu the rest. Still had respectable numbers though.
35/34/34/35/36/35/36/36/34/35
See you all later for the WOD!
9:12 RX
Felt really good today. Fun stuff.
155#
13:18 RX (double unders were the death of me) still progressin as always.
Strength 65% @125lbs
WOD
95lbs / 100 singles / 20 cal row
**12:18**
Strength: 135#
Wod:
14:54
S & E
46/44/49/49/48/49/49/52
Push press @ 75
Wod @ 45, burpees, finished somewhere around 13 or 14, couldn’t see the clock from my rower, and was too much of a gasping mess to stand up and check! Loving the wods so far this week. Yippee
Strength 65#
WOD 55# DUs 14:30
S&E 39-37-37-38-39-39-38-39-39-36
Strength #55
WOD #35
Time 13:09
S&E
10×200 meters
58/60/54/58/58/58/57/59/58/55
Strength 70#
Wod
20 push press 55# then 45# last round
20 burpees
20 cal row
2 rounds plus 10 burpees before time ran out
Endurance
10 x 200m
47/43/48/48/47/47/49/48/49/47
Strength:
155/175/175/195/195/205/205
Wod:
9:24 Rx
Strength
95#
Conditioning
17:03 rx
S&E
50/54/51/51/51/52/51/51/50/52 – On the rower, my quads cramped up big time.
Speed and endurance.
10 x 200 M runs
44, 41, 41, 43, 43, 40, 39, 40, 40, 33
Speed & Endurance
My right quad cramped up during drills. I rowed instead. I don’t know my exact times. I was having technical difficulties trying to time myself on my phone. I’m pretty sure they were between :48-1:00 with the faster times coming with the last rounds.
Strength
65# for first 4; 70# for last two
Wod
14:16 RX
Strength
#65
WOD:
20 push press #55
20 burpees
20 calorie row
14:32 good WOD but tough!!!! Great job 6 pm
Damn u can’t add..
Strength
65# for first FIVE and 75# for last 2
Strength 135#
Wod
20 push press 85# (thanks for pushing me up Eric)
20 burpees
20 cal row
Time: I was told 14:36
I think I got my time wrong. Maybe it was 12:31