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CFWU X3
Pull-ups only 2 per set
Dips only 3 per set
Add Push-ups
Yes/No/Side-Side for some neck work
For the record, this is the first time I have EVER done a front squat. More on that later. Weight break-down:
45-65-70-70-70-70-80-80-85-95
Skill Work
Pose drills
Jump Rope - I didn’t really keep track, I’m just trying to get the hang of using the jump rope so that when it comes around I can hopefully figure out Double Unders. I did get a string of 50 singles today. Any advice for transitioning to doubles once I can consistently get good 25+ strings of singles?
Ok, back to that whole this is the first time I’ve done front squats thing. Overall I feel like my form was good. The biggest problem I had was getting that whole “shelf” I think it might be due to some mobility issues. Either way, my upper arms were definitely not parallel to the deck like I see in most of the videos on this.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
19 – 11 – 10 – 11 -9 – 8 – 11 – 13
Lowest = 8
Also did tabata single under (thanks for the idea robnobby)
1120 Local time
Gymnastic Integrated Trng.:
(Planche-frog 6s + PushUps - XR 6reps(10s))
Set 1: Complete set
Set 2: Complete set
Set 3: 6F - 7s
T.U.L. (Push ups - XR) = 60+60+53=173sec ( )
Set 4 -10: Planche-frog
Note: Back to using the GymBoss.
Shoulder Protocol - N/A
Knee protocol w/leg dips
Lashkar Gah, AFG
What are planche-frogs? I know what planche push-ups are though. What is XR?
AMRAP 30 mins of:
400m run
10 Pull ups (tuck - hips and knees at 90deg),
15 Back extensions,
20 Sit ups
Score: 6 rounds + 400m, finished 7 rounds in 32:31
Strength: Press 5x107lb
Picked up two car wheels/tyres for $10 yesterday. Drilled and bolted on a couple of 45mm thick blocks of timber (I cant weld) to run the bar through. Someone gave me one of those useless standard bars with a thread on either end so Í‘m using that. I now have bumpers !! No more dents in the lawn from dropping my snatches and I wont have to worry about straining my back on the 1 RM deadlift negative. On question though - whats the standard for bar height off the ground ? I may have to stand on a paving slab or something to get the height right.
Puppies
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
10 Pull ups (beginner or assisted okay)
15 Back Extension
20 Sit-ups
5 rounds in 19:32
Had to use a treadmill and beginner pull ups (I’m super weak on the pull ups right now) but overall not too shabby for my third day ever of CF!!!!
First time I actually got the weight to sit on my shoulders instead of in my hands. Arms were not parallel but better than 45 - wrists were hurting but stable.
3 X (20 toe touches, 10 squats, 20 sit-ups) + mobility
.com WOD from 111011
Front squat 2-2-2-2-2-2-2-2-2-2 reps
Warm - up Bar X 5
Work - 135-155-165-175-145-135-135-135-135-135
Scott
1120 Local time
Gymnastic Integrated Trng.:
(Planche-frog 6s + PushUps - XR 6reps(10s))
Set 1: Complete set
Set 2: Complete set
Set 3: 6F - 7s
T.U.L. (Push ups - XR) = 60+60+53=173sec ( )
Set 4 -10: Planche-frog
Note: Back to using the GymBoss.
Shoulder Protocol - N/A
Knee protocol w/leg dips
Lashkar Gah, AFG
What are planche-frogs? I know what planche push-ups are though. What is XR?
Mutt - go to Gymnasticbodies.com and there they have a video. Also, XR is extreme rings. Again, the website has videos of this exercise.
Before: mobility/stretching
3x: 20 DU, 10 12# WB, 5 inch worms, 5 squats
Complete: 5 pullups (green band), 10 pushups, and 15 squats each minute on the minute for 30:00
9 full rds (maybe one or two squats shy of 10)
25/103
Last (only) time I did 3-6-9 unassisted for 20 rds. Wanted to do same scheme for 30 but coach said no. Buddy switched to knee pushups at some point, but I didn’t think of that. Might try something like that next time.
After: worked on kipping pullups. Got a string of 5 pretty good ones, especially considering today’s WOD. Lots of pushups this week. Feeling it.
For time:
25 Walking Lunge
20 Pull-up
50 Box Jump, 20”
20 Double-under
25 Ring Dip
20 Knees to Elbows
30 KB swing, 2 pood
30 Sit-up
20 Hang Squat Clean, 35# DBs
25 Back Extension
30 Wall Ball Shot, 20#
3 Rope Climb
Time: 20:38
First break at ring dips, but only to keep from blowing a gasket. Broke the KB swings out of necessity. Broken things up from the hang squat clean-on because the gaskets were pretty much gone.
