Rest day or mobility work.
A week in review:
CrossFit Application
Pure Adrenaline Rush!
Granor Farms
Cashew Chicken Curry
The Bench Press
SundayApril 24 2011
Rest day or mobility work.
A week in review:
CrossFit Application
Pure Adrenaline Rush!
Granor Farms
Cashew Chicken Curry
The Bench Press
© 2010 Crossfit Chicago. All Rights Reserved.
Due to my Easter plans I got my scheduled 2 wods in in one session
Sunday
AM
4 x [5 min Run @ 50% pace/Run 2:30 min @ 95% effort]
REST 15 MINS
PM
A1. Ring HSPU, AMRAP x 5 sets, 90 sec – REPS (11,7,6,7,6)
A2. C2B Chins, 15 unbroken x 5, 90 sec – DONE
B. Ring Dips, 10-1 unbroken ladder for time – 3:15 (FAILED MY 1ST SET OF 4 REPS)
C. Reverse Tabata Push-ups (10 sec on/20 sec off x 8) – 7, 7, 6, 7, 5, 5, 6, 5
D1. GHD Sit-ups, 20 x 3, 45 sec – DONE
D2. GHD Back Extensions, 20 x 3, 45 sec – slow and controlled – DONE
I ACTUALLY DID THE RUN AFTER THE GYMNASTIC WORK. Probably ran 3+ miles. First run outside and a good test for my Reebok Premier Zig Fly shoes and they performed well. Have some non-paleo home cookin ahead of me but I won’t go too hard as I have another 2 wods to complete tmro. Enjoy Easter everyone
Deadlifts 3×3 @ 200#. Tried to work on form a lot.. feel like it’s getting a lot better
Did Friday’s Metcon
15-12-9-6-3
Push Press @ 90#
Burpees
8:13
Would have liked to gone faster but push press was just a little too heavy.
Post – JM Press… never did these before so just did them with the bar
OMG that pic is so cute!!!!
Crossfit potpourri for me today. Trying to use Sundays to work on skills and make up strength work I miss during the week.
3 x max assisted deadhang pull-ups, purple band: 5-5-4
Bench press 3×3 @ 70#. Rounds one and three pretty solid, let my shoulder blades relax in round two and struggled.
Row 2 min on 1 min off x 6: 479, 452, 434, 428, 436, 439
DU practice for about 20 minutes. Wanted to do this when I was a little tired. Best string was 12.
HSPU: Working on my range of motion. 3 Abmats was too easy; couldn’t quite get two Abmats. WBs w/ 12# ball, which I’ve never used. Need to work more with this.
Foundations class with Glenn. Good stuff.
Happy Easter.
Great work to everyone this weekend!!! The pictures look awesome and it appears that the energy was amazing as always. As of right now (2:20pm) CrossFit Chicago is ranked 28th in the world overall and 7th on WOD 11.5!!!
Ran 1 mile in 8:35. Not great, but definitely better than a couple months ago when I started forcing myself to do some periodic running training. Then abs, wall walks which felt okay, and HSPU. Have been trying to practice HSPU b/c my depth has regressed over the last year but feel like I’m not improving. Just gotta put even more time and focus on it, I guess.
Many thanks to Coach GLENN (!) for Foundations today. Awesome to work on the basics. Thanks.
Aww!