The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies.
Complete as many rounds as possible in 20 minutes of:
30 second Plank hold
30 second Squat hold
30 second L sit hold (had heels just touching floor)
30 second Assisted Chin over bar hold (doorway pull-up bar- had heels just touching floor)
6 rounds + 30 second plank hold + 5 second squat hold
Morning all, Rest day today. Bench tomorrow, goal is 358 x 1 for my last week of the cycle, I won’t Deadlift Wed.I know I have been talking about being glad to be done on this cycle. But I am actually Contemplating moving into another Cycle after 2 weeks off. I plan on totaling this coming Saturday Dec.21. hoping to finish with 391 Squat, 358 bench, 462 Deadlift, 1212.53 total. I won’t lift again until 1/4/14 giving me 2 weeks off. I will be doing a shorter cycle next time .8 weeks is what I’ll shoot for, I want to focus more on sets of 5 working on my foundation. I really wanted 400+ squat on this cycle but it didn’t materialize. I will make that a focus point on the next cycle.I’m not looking for a big increase, Just form improvements mostly. A 407 x 1 Squat with solid form will be fine. I will work on pauses for bench trying for 352- 363 with a pause on the bench. Thats what is required in competition.Hopefully I can move my Deadlift up to 473-484 = Total 1256 on the next cycle. I want to do the next cycle employing more Cardio or Metcon style workouts after the Heavy sessions.I really believe the Sled training was a big help in my hamstring and Glute development and aided my Deadlift.I will be doing these 2 times a week as before. Doing heavy short pulls one day.Multiple 100 meter( 230-280 lbs). And moderate weight ( 135 lbs) 1 mile pulls the other. I will also do more rowing, and half hour sessions on the Elliptical since I feel better when doing these.Well Thats my crazy new years plan. Hopefully I can talk some sense into myself between now and then. ;^)( I miss the smileys) . Have a great day all.
I was using Moviemaker on Computer for 1st time today so I switched out last weeks Deadlifts and Bench and this weeks Squat Videos . I was able to get warmups in on the videos with captioning .I’m going to be using this feature from hence forth. here’s the updated videos for weeks 11, 12
Rest day for me. Wife kidnapped me and we hit the Christmas markets. We went to the one in Mainz, France. Not much of a rest day but I sure ate me some brats and was fat and happy! Take care everyone. I will be hitting it tomorrow, sweat out all that grease I ate today!