1. Warm Up: 40 Wall Balls, run 1 mile, 40 Burpees
2. Work Capacity: CF Fran: 21-15-9 Thrusters (95#), Pull-ups
3. Strength: Work to 3RM Back Squat
4. Stamina: Chipper: 15 xBS @ 95% 3RM, 50 x 1-arm Snatch (ea side, 35#), 50 x Slasher (40-55# KB or DB)
5. Durability / Awareness: 10 minutes Yoga. Plank hold 6 minutes total time, vary the plank (front, side on forearms and hands)
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1. rx'd. Started at 10# on the wall balls for 10, then 14 for 10, and 20 for the last 20. Burpees were terrible as always
2. 4:20. Really excited about this. 3 minute PR from my last time doing this a month and a half ago. Shows how much progress I've made since I finished up the SS cycle and switched back to regular CF/Sealfit workouts.
3. Worked up to 215. Probably could have gotten more, but ran out of time, and a class started that used all the squat racks.
4. Wasn't able to do the squats because of class, but did the rest rx'd. Snatches with 40# DB, Slashers with 44# KB. This was my first time doing KB slashers, and they were pretty tough. Really felt it in the abs and obliques.
5. 6 minutes total plank. 1 minute each on elbows, front/right/left. 1 minute each on hands, front/right/left
Showing posts with label fran. Show all posts
Showing posts with label fran. Show all posts
20100301
20100115
Day 47
Started an "internship" at Crossfit Coastal. Basically just helping out with coaching/timing/whatever. Got a couple solid workouts in today.
Fran: 7:25
5 min AMRAP: 3x Power Clean, 50m sprint - 14 rounds
8 rounds for time: 250m sprint, 8 lunges (4 each leg), 8 box jumps (~28") - 13:17
Definitely can tell a negative difference in my metcon ability compared with before doing the SS cycle. But even with being in not as good a shape that way, I got a better Fran time just because of increased strength, which makes me feel a lot better. My limiting factor on this workout is by far still the thrusters though. I'm going to start supplementing my workouts with some 3x5 shoulder press once or twice a week
The AMRAP was pretty brutal, especially for being only 5 minutes, but definitely fun. This could be a great workout if expanded to 15-20 minutes...possibly with ~200m runs or something along those lines?
Last workout was a killer. The first two were pretty close together and the last one wasn't until this evening, but it was HARD. The runs in between lunges and box jumps (something i've never really done before) were killer. Legs were dead afterwards
Also got my first muscle-up today just messing around. Surprisingly it wasn't too hard, I think I was just limited by the fact that I hadn't had anything quite high enough to hang my rings from
Fran: 7:25
5 min AMRAP: 3x Power Clean, 50m sprint - 14 rounds
8 rounds for time: 250m sprint, 8 lunges (4 each leg), 8 box jumps (~28") - 13:17
Definitely can tell a negative difference in my metcon ability compared with before doing the SS cycle. But even with being in not as good a shape that way, I got a better Fran time just because of increased strength, which makes me feel a lot better. My limiting factor on this workout is by far still the thrusters though. I'm going to start supplementing my workouts with some 3x5 shoulder press once or twice a week
The AMRAP was pretty brutal, especially for being only 5 minutes, but definitely fun. This could be a great workout if expanded to 15-20 minutes...possibly with ~200m runs or something along those lines?
Last workout was a killer. The first two were pretty close together and the last one wasn't until this evening, but it was HARD. The runs in between lunges and box jumps (something i've never really done before) were killer. Legs were dead afterwards
Also got my first muscle-up today just messing around. Surprisingly it wasn't too hard, I think I was just limited by the fact that I hadn't had anything quite high enough to hang my rings from
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