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CFWU x 3
PU 3x10 (assisted)
Ring Dips 3 x10 (assisted)
Abmat Sit Ups 3 x 15 supported
Back Squat 3-3-3-3-3 reps
95# 135# 155# 165# 175#
My Back Squats were pretty bad when I was doing well in CF before just because my form was terrible and I didn’t go deep enough just to get more weight. This time I am going to concentrate on the form and let the weight come when it does. These were all really deep and done right.
Pack’ish
Seven rounds for time of:
100 lbs dumbbell Deadlift (50 lbs each hand), 7 reps
7 tuck / dead hang pull-ups
Time: 12:10. First 3 rounds were tuck pull ups, then I had to scale back to regular dead hang PUs. I should have done straight dead hangs right from the start in order to keep a better pace but at the same time I’d never done tuck pull ups before and wanted to give them a try. I learned quite a bit doing this WOD:
1 - it sucks (but in a good way)
2 - I can do 100 lbs deads as part of a WOD
3 - I’m not ready for tuck pull ups
4 - I’m still struggling with dead hang pull ups as part of a WOD, but I know I can get them done if I set my mind to it
ETA: Ooooppppsssss! I just realized that pack level was 5 rounds, not the 7 I did!
January 25, 2011
Week four Day 3 Crossfit BrandX Personal Online Remote Programming
Buy In:
2x
1:00 roll on lacrosse ball target traps
10 arm circles
1:00 each side bicep
10 arm side to sides
1:00 rolling on lacrosse ball on scaps and traps
10 pushups
1:00 pvc pass through
Strength:
focus on driving knees out instead of back
see video at http://www.youtube.com/watch?v=Z3Mo2U3Vlmk&feature=related
watch the first lifter as he starts from the ground he drives the knees out not back to get the bar to the optimal position
3-3-3-3-3-3-3
power cleans @ 115#
Caught them all but had to concentrate to not pull up with arms rather than dropping to get under bar.
one set of hang power cleans @ 70# 21 reps
WOD:
Massive Thunder and lightning but did it anyway
5 x 400m sprints
2:00 rest between
10 x 40m dash
1:00 rest between
Cash Out:
3 x
10 broad jumps
30 double unders (focus on jumping high as you swing the rope the shallower the jump the less time you have to get it under twice)
7 rounds of
7 front squats, 165lb (scaled to 135lb after the first two rounds)
7 chest to bar pullups
Time: 13:13.
Much slower time than I was expecting based on how fast I did the deadlift and L-pullup workout. Starting with the full scaling was a bit too much though. Got the first round of squats unbroken but second had to break into 4 and 3 and cleaning it to get it up onto the squat rack before each round was getting tiring as well.
Cash out: 50 dips for time
time was 2:42. Did 22 in my first set and then did 5’s from there.
Yesterday
Press
2-2-2-2-2-2-2-2-2-2 resting 60 seconds between
