I think this article makes a broad generalization that isn't always true, but it also points to the importance of understanding that you can improve in sport without continuously destroying your body and that, contrary to some CrossFit ethos, it is important to not always train at maximum intensity
The Training Equation: Should help you appreciate the importance of not doing too much work as well as emphasizing proper movement
Olympic Lifting 1: Muscle Snatch (percentage off 1RM muscle snatch- find one if you don't know it)
A. 5 x 1 @ 60%
B. 4 x 1 @ 65%
C. 3 x 2 @ 70%
Olympic Lifting 2: Every 90 seconds for 9 minutes: 3 position clean (floor, above knee, mid-thigh)
A. 3 sets @ 65%
B. 3 sets @ 70%
Strength: Front Squat, Every 2 minutes for 10 Minutes
A. 8 reps @ 60%
B. 6 reps @ 65%
C. 5 reps @ 70%
D. 3 reps @ 75%
E. 5 reps @ 70%
WOD:
A. 3 sets (resting 7 Minutes between sets)
30 Seconds ME Thrusters 95#/65#
30 seconds ME Burpee Box Jumps 24"/20"
30 Seconds ME Row for meters
Rest 7 minutes after third set, then:
3 x 400m Sprint 1:3 (work/rest)
***Rest periods are not a typo, we want to emphasize sprints with full recovery!!
Olympic Lifting 1:
ReplyDeleteDidn't feel very explosive with these, I hope it's just lack of doing them
A: 95#
B. 105#
C. 115#
Felt pretty good, maybe I should have tried to find a new 1 RM
Olympic Lifting 2:
Felt good and strong with all of these, I did power clean since it wasn't specified
A. 145#
B.160#
Strength:
A.135#
B. 145#
C. 160#
D. 170#
E. 160#
WOD:
Similar to the Airdyne, much harder than I expected
Thrusters, 14, 13, 13
Burpee box jumps, 6, 6, 6
Meters, 145, 143, 140
Didn't feel like running outside today so I worked on some other things.
Everything felt really good and strong today, maybe I need to establish new 1 RM for some lifts!
Luke - YES!!! Establish some new 1RMs. Patrick and I have both gone up by at least 10%, in the last month or two. But, I think most of us felt pretty strong today, so it's probably not just because your 1RMs are low :).
ReplyDeleteMuscle Snatch: These felt awesome, less strange than the last time we did them. Tried to really concentrate on technique, not just muscling up the weight.
A. 50#
B. 55#
C. 65#
3 Position Clean: First rep from the floor came up way too fast and smacked me in the throat, so I dialed back how hard I was pulling. These felt good and was able to work technique.
A. 3 sets @ 95#
B. 3 sets @ 100#
Front Squats: First couple of reps at every weight felt strong. On the set of 8 and 6, they got tough by the end. I seem to do okay at lower reps, but once the reps increase, I start to fatigue quickly. I have some theories on this, but maybe we can talk about it on Friday.
A. 100#
B. 105#
C. 115#
D. 120#
E. 115#
WOD:
Set 1 - 15 Thrusters, 7 burpee box jumps, 65m (not sure what happened here)
Set 2 - 15 Thrusters, 6 burpee box jumps, 105m
Set 3 - 14 Thrusters, 6 burpee box jumps, 104m
* By the time I got on the rower and started rowing, I averaged about 20 seconds actually rowing. Gotta work on my transition speed.
In place of 3x400m
Set 1 - 8 Squat Cleans, 9 burpee lateral bar jumps, 95m
Set 2 - 9 Squat Cleans, 9 burpee lateral bar jumps, 110m *I actually squat-cleaned on these, instead of standing up and then squatting - probably only figured that out because Patrick was killing me on those...
Set 3 - skipped due to time.
Jen Clark
ReplyDeleteMuscle Snatch-First time I have done this one. Felt pretty awkward, but once you should me how, was definitely easier.
A. 55
B. 60
C. 65
Cleans
A. 95#
B. 100#
These felt great. I love cleans though. Probably one of my favorite.
Front Squats
A. 100
B. 110
C. 115
D. 120
E. 115
WOD
Set 1- 13 Thrusters, 6 burpee box jumps, 95 meter row
Set 2- 13 Thrusters, 5 burpee box jumps, 100 meter row
Set 3- 12 Thrusters, 6 burpee box jumps, 100 meter row
Moving from the thrusters to the box jumps was a little rough, plus each time I kept forgetting to go straight into them. So probably wasted a few seconds. Need to work on this transition.
Muscle Snatch: So was this supposed to be 5 sets of 1, or 1 set of 5? I did 1 set of 5, 1 set of 4, and 2 sets of 3 just to take less time. I felt good on these. I like how they really make you use your hips. The last couple I really had to concentrate on my form to not just lift it up.
ReplyDeleteA. 95#
B. 105#
C. 115#
Position Clean: Was this just one position clean every 90 seconds or 3 position cleans every 90 seconds? Not sure why I had so much confusion today.
These also felt really good and was the most I have done so far with the 3 position clean.
A. 135#
B. 150#
Front Squat: These felt awesome. I actually think 150 is the most I have done with a front squat (I have never found my 1 RM, but will soon). The last rep on the set of 3 felt like just the right amount of challenge.
115#
125#
140#
150#
140#
WOD:
1) I'm an idiot and only did 45# on the first one for thrusters and then realized something was up when I did 20 and everyone else was at about 13; 6 BBJ; 100 Meters. Same thing with Liz on the transition so i moved the rower and stopped putting my feet in the straps for the next 2.
2) 11; 5; 123
3) 10; 6; 117
I rowed for the 3 x 400 M sprints. I maintained about 1:35-1:40/500M for all 3. The last one was brutal, my legs were shot.