Warm-up: sit-ups and back extensions
WOD: Complete AMRAP in 20 minutes of:
50 SDHPs, 50#
10 Turkish get-ups with a 10 pound dumbbell
3 rounds. TGUs were great; looking forward to incorporating them into more workouts.
13 December 2009
12 December 2009
Sunday 13DEC09
Warm-up: Row 500 meters; shoulder/hip mobility work
WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
245 + 125 + 315 = 685
Pretty solid effort. Back squat is definitely an issue. Haven't done it in a while, and it showed. Tied pr on Shoulder press. Deadlift was respectable, considering legs were tired from Back squat. Goal for next time is to reach 700.
WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
245 + 125 + 315 = 685
Pretty solid effort. Back squat is definitely an issue. Haven't done it in a while, and it showed. Tied pr on Shoulder press. Deadlift was respectable, considering legs were tired from Back squat. Goal for next time is to reach 700.
Saturday 12DEC09
Warm-up: Row 500 meters; lots of hamstring/lower back stretching
WOD: Complete five rounds of:
L pull-ups, 7 reps
Ring push-ups, 15 reps
Need to dedicate some serious time toward L pull-ups. Still unable to get in L position; instead, had to simply ball-up and perform reps. Definitely a lower back/hamstring flexibility issue. Same issue hinders pistols and OHS. Ring push-ups were manageable. Much easier than ring dips.
WOD: Complete five rounds of:
L pull-ups, 7 reps
Ring push-ups, 15 reps
Need to dedicate some serious time toward L pull-ups. Still unable to get in L position; instead, had to simply ball-up and perform reps. Definitely a lower back/hamstring flexibility issue. Same issue hinders pistols and OHS. Ring push-ups were manageable. Much easier than ring dips.
10 December 2009
09 December 2009
Thursday 10DEC09
WOD: Run 5K
Post-WOD: 3-on-3 basketball at WNYD
Done on treadmill at 1.0 incline and 8.5 speed. Took approx. 22 minutes. First long run in over a month, but it felt alright. Should have good foundation when commencing half-marathon training at end of month.
Post-WOD: 3-on-3 basketball at WNYD
Done on treadmill at 1.0 incline and 8.5 speed. Took approx. 22 minutes. First long run in over a month, but it felt alright. Should have good foundation when commencing half-marathon training at end of month.
08 December 2009
Tuesday 08DEC09
Warm-up: shoulder mobility work; jerk practice
WOD: Split jerk 1-1-1-1-1-1-1
150-155-160-165-170-175-180(pr)
Post-WOD: For time:
Run 800 meters
30 Back extensions
30 Incline sit-ups
30 Back extensions
30 Knees-to-elbows
30 Back extensions
30 Ab-mat situps
16.38
Pretty happy with this effort. Split jerk is much easier for me than regular push jerk. Now that I have idea of max, next time can shoot for more weight by not doing so many sets leading up to it. Had to do tomorrow's WOD because of office Christmas party. Need to continue hitting back extensions hard.
WOD: Split jerk 1-1-1-1-1-1-1
150-155-160-165-170-175-180(pr)
Post-WOD: For time:
Run 800 meters
30 Back extensions
30 Incline sit-ups
30 Back extensions
30 Knees-to-elbows
30 Back extensions
30 Ab-mat situps
16.38
Pretty happy with this effort. Split jerk is much easier for me than regular push jerk. Now that I have idea of max, next time can shoot for more weight by not doing so many sets leading up to it. Had to do tomorrow's WOD because of office Christmas party. Need to continue hitting back extensions hard.
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