100 rope jumps (unbroken)
CFWU x2: Samson, GHSU (hands touching behind) and BE (Smith), KPUs (10), dips, and OHS (20#)
100 rope skips (unbroken)
arms/shoulders circles/crosses, ant/post shoulders, lats/tris
45# x 5
95# x 5
135# x 3
135# x 3
115# x 3
115# x 3
115# x 3
Started too high with the 135 and didn’t feel like I had good ROM (depth) or enough power to come up from any lower. It’s been a little while since I’ve done squats. Decided to focus on form/technique today when I realized what was happening.
150 Jump rope
1 minute Heavy Bag (Retzev Drill)
10 ea 0f:
Band assisted Pull-ups (5)
Back Squat 3-3-3-3-3
Warmed up with 3X45lb. Did box squats 11” box. Felt like my form is getting a bit better. Really trying to keep that bar low and locked in helped “arch” into the bar.(Noticed that in Conner’s video) Don’t seem to be collapsing like I was. I’ll keep using the box for help with depth and getting back more.
Wu: F & J, shoulder mobility, 2 x 10 pullup, back, ext., dips
35 Box jump, 18-20 inch box—-> 50cm
35 Jumping pull-ups
35 Kettlebell swings, 1 pood—-> 16kg db
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball—-> 5kg wb
35 Double unders—-> side to side over small hurdle
Last time June 2012, 19:28 whit about the same scaling. As then, them bucking furpees killed me today.
Skill/strenght: Floor press 3x40 - 3x50 - 3x60 - 3x70 - 1x80 - 50x40kg (in smith, barweight not counted)
I warmed up with the empty bar for 5 reps and then did 95lbs 3x5.
Being that I just started working out steady last Monday, I felt I needed to start light and work on form. I am disappointed today. I thought I found a good Crossfit group here at Ramstein but it hasn’t worked out well. That’s alright, I will just continue to use this awesome website and work out as best I can by myself. I know I could use the help of a trainer to work on my squat form and other movements as well. Tomorrow I actually move into my house and can stop living out of my suitcase, so that will be a good thing. When I can, I should video my air squat and ask for help here. It is hard to keep motivated when the gym here is not Crossfit friendly. I can come here and do alright so it’s not the end of the world.
Decided to not check my previous max on this to see if I could surpass it on feel alone. When I got to 200 on round 5, I thought, “could have handled more, but this is probably a PR.” Turns out I hit 205 just last month, and 225 almost a year ago (though I’m suspicious of how low I actually got then. Been focusing on form lately).
Took a diifferent approach on this one today. Kept the weight moderate, set a rest period of :60s b/w sets, and focused on getting deep on the squats. All of squats dropped below parallel with the exception of the last rep of last set, it stayed parallel.