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I will be taking part in the Africa qualifying for the CF games next Saturday (as a ‘non-competitor’).
They have mentioned that two of the workouts will be posted on their website on Tuesday, and the third on the morning of the competition.
I have only just started doing CF workouts again in the last last week or so…
How should I train leading up to the event? Should I try and master the two workouts by doing one in the morning on one in the evening every day? When should I back off to let my body recover and be fresh for the day?
Couldn’t make the gym Tuesday due to work/schedule conflicts.
Still resting the bum shoulder so yesterday I decided to attempt a game of basketball again. Played for 45 minutes. Achilles felt good througout, and only a mild limp this morning. Did manage to pull a groin muscle on the first play of the first game.
buy in
500m row
5 pullups
5 knees to elbows
10 pushups
some push-jerk form practice
push-jerk
30kg, 50kg, 52.5kg(F), 52.5, 55, 57.5(F), 57.5, 60(PR)
I wish I could really push myself but being forced to do these at the gym via the squat rack means I cant really fail a rep… without breaking something anyway.
Scaled Pack
I cannot Kip so I did strict 2 rounds of 10 then 2 rounds of jumping pull up of 10 then a round of jumping with slow negitives of 6. I could do no more so I practiced Kip swing.
CF Oakland-AM. Used this as a skill day, so it was clean-a-palozza. I did many many cleans, from dowel, to weighted, including:
145(F), 139(PR)
And continuing my run of CF black cloud luck, Sevan and CF HQ were there filiming Candace and Tamara. Look for the spaz struggling with form in the background on crossfit.com soon
Although I can sympathize a little with all of the whining about this WOD when it comes up, I actually like it as a measure of progress. Part of me can hardly wait to be able to do this one as Rx’d and see how many rounds I can bang out in one set!! Until then, I will take my beating like the rest of us (but hopefully with a little less whining!)
7 Rounds for time (17:21):
Rd
1 3 weighted (20 lbs), 5 dead hang, 7 kipping: 1 set (hurray!!!!)
2 3 weigthed (20 lbs), 5 dead hang, 7 kipping: 4 sets (uh oh)
3 3 weigthed (20 lbs), 5 dead hang, 7 kipping: 7 sets ....ouch
4 3 weighted (10 lbs), 5 dead hand, 7 kipping: 5 sets
5 2 weighted (10 lbs), 6 dead hang, 7 kipping: 9 sets ..... last 9 were all singles, soooo
6 15 assisted pullups on gravitron (80 lb assist): 3 sets
7 15 assisted pullups on gravitron (80 lb assist)” 8 sets
I’m wiped. I believe my arms and hands are hamburger for the day. Good progress here though, so I’m happy (Through the ache, that is!!)
could have been faster….. running is defo my thing…
