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F&J, pass throughs (very short wu today, time-issue)
Bench 3x5x76 kg
Complete 8 rounds:
3 Squats @ 65% of 1 RM (used 65 kg)
20 yard Fly Start
*Mark out a 30 yard run with a cone at 10 yards into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 10 yard mark. Sprint the last 20 yards at full speed. Have someone start the run and time it from the 10 yard line to the 30 yard line, so a flying 20 yard time is completed.
*Rest 90 seconds between efforts. (didn´t rest, just the walk back to the bar)
Sprints 3:51 to 4:00 s.
5x20 meter farmers walk 2x26kg db
pigeon stretch, hamstring stretch, roller on back
50 hollow rocks
DLs first set broken 15-6, last two unbroken. OHSs broken 15-6, 10-5, 9. My biggest problem with OHS in this WOD is heavy breathing and squatting. Weight was good. Disappointed with the time though - kinda felt like I was dragging this morning.
First crossfit WOD done early in morning. (started about 7:30 am) LOVED IT.
Single-unders, 20 seconds Toe on wall calf stretch (both feet) x 2
Shoulder external rotation work , Hip Opener Stretch (both legs. about a minute of work each round), 7 knees to elbows x 2
sit in bottom squat position, Couch stretch x 2
Hamstring stretch (leg up on bench),5 slow air squats, legs crossed bentover hamstring stretchx 2
Had to reduce the total sets for each round from 3 to 2 for sake of time.
5 - 4 - 3 - 3 - 2
CFSB: Bicep Curl
65 x 5
85 x 3
115 x 3
WOD- Clean and Jerk
115 pound Clean and jerk, 30 reps
Holy tired legs batman. After the weighted lunges today it didn’t take much to tire the legs today. Plan was to do 3 sets of 10 with each set being about a minute long with a 20 sec break between sets. Goal was total time in 4 minutes. First set was done as planned. But by rep 15 i was starting to get smoked. So more breaks, more just looking at that stupid bar waiting for something to happen. Still relatively happy with the time.
I hope I did this right, given I’m a total novice…
CFWU 3 rounds Sampson stretch, 6-10 reps of overhead squat with PVC, push ups, sit ups, pull ups (no kipping). good mornings with PVC
Weighted pull ups 7 sets of one rep max (15lbs, 25, 35, 45, 45, 45, 45) 45 felt like the max I could do from a dead hang; I could just get my chin over the bar.
I may try to go for an easy run later if time permits…
Comments appreciated on whether or not I did that right. (Actually, after watching the demo, I should have tried to kipp the weighted pull ups. I think I could have done more weight with some kipping, but I thought you were supposed to do them strictly from a dead hang) Next time.
Before: s/m, 3x: 10 back ext, situps, squats (trying to focus on heel drive; it helps)
S/T: ME back extensions: 37, +10 PR, rested a couple of minutes then ME back extension hold (one five-count reset allowed): 2:30-something, 31 or 32 I think. The reset doesn’t help much.
Metcon: 150 burpees. I think I did this in about 11:44, which is a PR by 2:36 from last January. But I thought I might have counted wrong, so I did 10 more, and finished at around 12:20-something. The truth is probably somewhere in between. Happy with the time. Knocked out 20 in the first minute, then tried to stick to 12 per minute until I got to 128, then did 22 straight (plus another 10). In retrospect I probably could have pushed it a bit more.