Rest day or mobility wod.
A week in review:
CrossFit at the Arnold’s
CrossFit Rise in Schaumburg
Inner WOD Monologue
Meat and Vegetables
Why am I not Getting Faster?
SundayApril 3 2011
Rest day or mobility wod.
A week in review:
CrossFit at the Arnold’s
CrossFit Rise in Schaumburg
Inner WOD Monologue
Meat and Vegetables
Why am I not Getting Faster?
© 2010 Crossfit Chicago. All Rights Reserved.
3×3 Back Squat @ 365 (Fail @ 405)
Tried the MetCon, but CNS was fried so i cut it off.
FYI for those wondering why their validated scores aren’t showing up on the Games site…
Per @CrossfitGames twitter feed as of 11:42 today:
“Don’t worry if your submissions aren’t on the Leaderboard. We have all of the results in our database. Leaderboard will be corrected soon.”
10x 125m:1 min rest
24.8, 23.2, 24.2, 25.0, 26.0, 26.1, 26.3, 27.6, 26.8, 26.7
A1 30-45s KB arm bars@45# x2
A2 Ext Rot@8# x2
Went for a 25 minute jog (more of a shuffle). Lots of starts and stops at stoplights but wanted to sweat a little today. As an added bonus, ran into BW and E-Diesel. Everything is sore today.
I wanted to thank all the judges, organizers, and spectators for the event yesterday. I’ve been out of the box for a few weeks and it was awesome to be back in such a great environment. I think we’ve got a pretty solid team this year and are off to a great start, so keep it up everyone!
Active rest day. 75 min Baptiste yoga at om on the range. This really kicked my butt. Going again tomorrow!
Feel like I’m getting a cold, so today was more rest than active.
Shoulder stability: external rotations, Ts, Ys 2×5 w/ 10# DB
Shoulder mobility exercises
3×5 negative pull-ups
2×4 min. Row: 891m, 852m
BJ development: just worked on rebounding w/ 2 45# plates. 12-inch box next.
Went to GSX Crossfit. Wow! This place was amazing. They have the coolest outdoor pullup cage and monkey bar setup! Their Sunday class is typically ran as a surprise workout where they pick them out of a deck of cards at random.
Today’s was push press 3 rounds of 7
95
105
115
Really worked on keeping my back/core tight as I tend to arch when the weight gets heavier.
Most of us still had juice in us and asked for Coach Jody to run us through a WOD. Not even sure I can fully describe the workout we did! Ha.
Fight gone bad style with 3 rounds, 1 minute amrap at each station. 1 minute rest in between. Stations:
Hurdle and ladder jumps
TRX knee circles
Tire flips
TRX crunch and pike
Kettle bell sumo high pulls
I have no idea what my score was, but it was great getting this one in outside, under the blazing hot sun. Really fun couple hours before my flight!
Shoot! Forgot TRX jumping lunges were a station too! Quad burner.
Did Tuesday’s WOD today.
4 rnds: Deadhang (purple)/HSPU’s (1st=10#/1abmat, last 3 25#/1abmat
PUs: 5-6-6-6
HSPUs:4-9-8-11
9:48
5 jerks @ 65#
10 burpees
15 KBS@35#
Burpees were slow. Jerks/KBS all unbroken. The jerks weren’t bad, but my arms are still recovering from yesterday’s WOD. Then throw in the deadhangs and HSPUs and my arms were not as fresh as I would’ve liked, but whatever. It’s all good. I was very happy to work on pull ups, HSPUs, and jerks. I like those!
Ran 1.75 miles on the lake front this morning. I got my ass handed to me heading into the brisk Chicago wind. Ran into AbbeyC on the lake front path.
Did some light oly work, overhead barbell walks, ball slams, power wall balls, ring push-ups, and farmers walks at the box
60min @ Core Power Yoga Gold Coast to end the day.
Went in this morning to a HUGE Sunday class. lots of fun going on all around.
Did yesterdays team WOD with Alex and Matt, Team PAM killed it, finishing just over 9min. Great work guys.
When back in this afternoon and did a mix of things.
3×5 chained together Power Cleans
5 @ 185
2×5@205
Then 21-15-9 HSPU’s and OHS @95lbs
Wanted to work on some things I have not done in a while. Time was around 9:16, took it easy and tried to have fun with it. Didn’t realize how tired my shoulders were as my HSPU’s were all over the place.
Did friday’s wod today: 7 rds:
3hang pwr cleans 55#
5 hspu
7ctb pull ups (mix of purple band and no band)
Forgot to write down my time but def over 14 mins… Maybe 14:15? This wod included two of my major suck list items: hspu’s and pull ups so time was not stellar but I worked on doing good reps and doing as many pus without the band as I could.
Oh yeah… Did 3×5 power cleans @ 75#