Tuesday, March 27, 2012
Tuesday, March 20, 2012
Monday, 03.19.12
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
140x1, 160x1, 180x9
My quads are super trashed from Saturday's wall ball hell, so I wasn't sure how I was going to do with back squatting today. I was pleasantly surprised with my max effort at 90%. I'm curious to see what I will be able to squat for the CrossFit Total next week.
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
II only got through one round of this. I PRd on the row with a time of 1:48.3
Saturday, 03.17.12
Today I was in the bay area for a seminar and knew I would miss doing the games WOD at The Compound. So, I dropped into CrossFit One World and was able to do the WOD there. Unfortunately, I was unable to channel the strength, stamina, or general badassness of Freddy Camacho, Chyna Cho, or any of the other CrossFit celebrities that work out there as evidenced by my score:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
WORKOUT 12 . 4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
Monday, March 19, 2012
Thursday, 03.15.12
Shoulder Press 5-4-3-2-1, then max reps at 65% of 1RM for the day
SWOD: 55x5, 65x4, 70x3, 80x2, 81x1 (1 pound PR, lol!)
Max reps at 65# = 6
I skipped the met con because I am recovering from a soccer injury I received last night. I'm hoping to be 100% for the 150 wall balls I have to attempt on Saturday.
SWOD: 55x5, 65x4, 70x3, 80x2, 81x1 (1 pound PR, lol!)
Max reps at 65# = 6
I skipped the met con because I am recovering from a soccer injury I received last night. I'm hoping to be 100% for the 150 wall balls I have to attempt on Saturday.
Wednesday, 03.14.12
Skill: Turkish Get up- accumulate 20 reps each side, working up in weight
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
19:25, hand release, 53# KB
I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.
I was able to get some valuable pointers from Doug on improving my Turkish get-ups:
1. When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side. This gives you more room when you're sweeping your leg back.
2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper. That way your foot will be in position to push through your toe when standing up.
3. Keep your eyes on the weight the whole time until you stand up at the top. At that point you should look forward, with a neutral head.
4. At the top you should have an active shoulder - ear to shoulder
5. Continue to look forward until you are back down in your lunge. At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground. Continue looking at the weight.
6. The arm you are planting on the way down should be placed slightly in front of you.
8. When beginning the lift, begin on your side, facing the weight. Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.
Thanks Doug!
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
19:25, hand release, 53# KB
I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.
I was able to get some valuable pointers from Doug on improving my Turkish get-ups:
1. When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side. This gives you more room when you're sweeping your leg back.
2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper. That way your foot will be in position to push through your toe when standing up.
3. Keep your eyes on the weight the whole time until you stand up at the top. At that point you should look forward, with a neutral head.
4. At the top you should have an active shoulder - ear to shoulder
5. Continue to look forward until you are back down in your lunge. At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground. Continue looking at the weight.
6. The arm you are planting on the way down should be placed slightly in front of you.
8. When beginning the lift, begin on your side, facing the weight. Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.
Thanks Doug!
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