Great day of Crossfit today. After yesterday's punishment, the hopper doled out a nice recovery WOD with some power lifting to start things off.
3x3 Power Clean
8 rounds
12 situps
8 pushups
4 pullups
205/215/235
PR on the Power Clean
7:30 on the WOD. I'll take it.
Tuesday, June 22, 2010
Rough Monday
After a weekend off visiting the folks, Monday was double tough.
5rounds
10 Front Squat (115)
15 Toes to Bar
20 Burpees
19:15 and thought pukie was in my future.
5rounds
10 Front Squat (115)
15 Toes to Bar
20 Burpees
19:15 and thought pukie was in my future.
Monday, June 14, 2010
Fun Workout
So today was a back to the basics at Crossfit. I did the programming with another coach this week and today was one of my days. Very simple WOD based on a mainsite workout from a while ago. "Almost Jonesworthy" was what I went with for the title. Air squats, KB swings & pull ups. Crossfit 101.
Best part about today was I started to actually feel like more of my old self. It was a short but intense WOD I was able to power through with basically no rest. I was disappointed to have to break one set of pull ups but I think that was more because of my nice new hand tear than anything else. Overall a much better day than I have had in a while.
Best part about today was I started to actually feel like more of my old self. It was a short but intense WOD I was able to power through with basically no rest. I was disappointed to have to break one set of pull ups but I think that was more because of my nice new hand tear than anything else. Overall a much better day than I have had in a while.
Sunday, June 13, 2010
Community Support
Last Thursday was the first day I was supposed to be able to "lift" after the surgery. It was brutal. Heavy deads followed up by a great WOD of 30 deads, 10 rounds of Cindy and a 250m row. Man, how much strength did I lose in the last 4 weeks? For a guy that can DL 475, those 315s were rough. Then the 225s for the WOD were no joke either. Glad Friday was a rest day.
Saturday was a garage workout. 5 rounds of FS @ 135, 10 Pull Ups and 20 DUs. Another rough one. I just feel like I have no gas in the tank. First round was fine but every other one was a struggle. Just cleaning the 135 felt like a challenge. Made it through and followed it up with 4 sets of 10 75# snatch. Heat was extreme...
Today.
Sundays are usually the days I like to run long. I decided to forgo the run and head to Crossfit. What a great move. Got there as a buddy was in the midst of his first 30 MU for time WOD. I had to jump in too. I decided to do the 30 without using a false grip for more of a challenge. Made it through in a respectable time and felt good the whole time. Never missed one. Then after some DU practice I wanted to practice some squat cleans.
I did a few @ 95# and one of the coaches pointed out I wasn't opening my hops fully. Gotta love those old habits creeping back in after a break. Quick correction by over exaggerating the slow dead lift then exploding with the hips. Seemed to work and I was ready for some weight. Made it up to 145# and did a ton of reps. Finally a good sweat going that didn't make me want to puke.
Even though I felt like a slow weak fatty my fellow Crossfitters were very encouraging. So glad I made it to the gym today. I've got to remember that just because I have the equipment to do the WOD in the garage, I don't have the community or the support out there. Sometimes that makes all the difference.
Saturday was a garage workout. 5 rounds of FS @ 135, 10 Pull Ups and 20 DUs. Another rough one. I just feel like I have no gas in the tank. First round was fine but every other one was a struggle. Just cleaning the 135 felt like a challenge. Made it through and followed it up with 4 sets of 10 75# snatch. Heat was extreme...
Today.
Sundays are usually the days I like to run long. I decided to forgo the run and head to Crossfit. What a great move. Got there as a buddy was in the midst of his first 30 MU for time WOD. I had to jump in too. I decided to do the 30 without using a false grip for more of a challenge. Made it through in a respectable time and felt good the whole time. Never missed one. Then after some DU practice I wanted to practice some squat cleans.
I did a few @ 95# and one of the coaches pointed out I wasn't opening my hops fully. Gotta love those old habits creeping back in after a break. Quick correction by over exaggerating the slow dead lift then exploding with the hips. Seemed to work and I was ready for some weight. Made it up to 145# and did a ton of reps. Finally a good sweat going that didn't make me want to puke.
Even though I felt like a slow weak fatty my fellow Crossfitters were very encouraging. So glad I made it to the gym today. I've got to remember that just because I have the equipment to do the WOD in the garage, I don't have the community or the support out there. Sometimes that makes all the difference.
Friday, June 11, 2010
Dead Lift
Probably one of the most functional lifts of all time. Great for building raw strength and very applicable in your day to day activities.
Brand New Blog
Wow. Just created my Bradfit Blog. I hope to use this to track some Crossfit stuff I want to do.
Subscribe to:
Posts (Atom)