I have learned throughout the years of CrossFit training that I can not program my own workouts. I easily fall into programming all my strengths and very little of my many weaknesses. So this is what I am doing. I have decided that I want to "Roll Back" I started April 8th, 2011 doing CrossFit Mainsite workouts from January of 2004. I am still doing this and I am loving it!
Some gains I have noticed:
- A 30lb Pr on my Deadlift (470lbs-500lbs)
- Better recovery
- Stronger on pull ups
- Pr on Grace (2:10 to 1:57)
What I am adding to my Programming:
- Strength by feel cycle on Tuesdays, Thursdays and Saturdays only if I have a workout that day. (A lot less %. Focusing more on technique, mainly a warm up)
- CrossFit Endurance on Mondays, Wednesdays and Fridays. (Alternating weeks of running and rowing. 2 interval training days, 1 volume training day. No double running days, CFE of rowing will be replaced) at least 3 hours after my CF WOD
- Gymnastics Skill Work on Sundays (On days that I can, I plan to do this a lot more in the future)
Warm up (click here)
Strength by feel
Push Jerk 4 (reps) x 2 (sets) @ 95#
Push Press 5x2 @ 95#
Box Squat Back Squat 5x4 @ 135#
Bent Row 5x2 @ 45#
040320
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
This is "Barbara" without the rests. Post time to comments.
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
This is "Barbara" without the rests. Post time to comments.
Result: 41:58
Notes:
It looks like my I tweaked something on my wrist from "Gwen" the other day. The push ups hurt a lot on my wrist, I had to slow down. Otherwise, this workout kicked my ass. I forced myself to do unborken pull ups of at least 5 reps. I had to redo a set five times.
My range of motion was f*@#ken titts!
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