Main Course:
Skills & Strength:
- Back Squat
- 65% x 5
- 75% x 5
- 85% x max reps (TO FAILURE! )
- rest 3 minutes
- KB/Barbell Good Mornings
- KettleBell: 3 x 10
- Barbell: 3 x 10
- Which of these two variations works best for your skill level is easy to determine by the capacity to keep your spine extension throughout the movement. Keeping the barbell in the right place is a skill, fight to be skillful.
- KettleBell: 3 x 10
Fortitude:
- 3 Rounds
- Max Pullups
- Max Pushups (unbroken)
- rest 2 minutes
Dessert:
- 30 Back Extensions
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
BS: 205# x5
Focusing on form this morning. Need to keep my knees and ass out better.
G’morings: 95#s
WOD: 37/67 with strict pull-ups
Dessert: 30 Back-extensions
Tip’o'day: Posture, hip flexibility and hammiestrings.
Great article illustrating posture when squatting and doing most things in life. Enjoy and protect thy spine!
http://everydaypaleo.com/the-hip-hinge/
BS: 203×8
G’mornings: 1 set with 33, 2 sets with 63
WOD: 36/45 – Kipping pull-ups
Dessert: 10 Back extensions
BS: 245 x 8
WOD: 17/47 dead hang
Dessert: yes
Foam roll: yes
BS: Surprising how bad I am after not doing since before T’giving. 112 x 5 – Seriously??? Ah well nice to have room for improvement.
GMs: Stuck to 52#. Form started to go on last set.
WOD: 100 abmats vs pullups; 14 pushups from knees doing them the way the PT gal told me, not letting shoulders shrug up at all during the push up. This is progress as when i first tried a couple weeks ago I could not even do 1!
Dessert: 15 BEs
BS: Did heavy HBBS yesterday so did 205# x 20 … fun
WOD: 65/39 – kipping
30 Good Mornings
BS: 93×5 did not go until failure :/ second time time i was only able to do 3
WOD: 23 Pullups (green band)/ 44 Pushups (Knees)
GMornings: 1×33#, 2×53#
Dessert: 15 Back extensions
BS: 8 reps @225 been feeling really good in my squats lately.
GM: 65 kept it light and really focused on keeping my back locked in.
WOD: 32 Pullups kipping / 37 pushups. I got more pushups than I thought I would not being allowed to stop.
BS: felt like crap today. some how I ate gluten yesterday, I’m allergic… Had a tough time locking my mid line down. Need to be more careful I guess.
143# X 6
GM: worked up to 83#
WOD: 20 pullups (red band) and 61 pushups
Dessert: yup
BS : 10 reps at 225 – Form degraded on last two reps. PR for my new depth
WOD: 27 pullups (wish I could kip) – 80 push-ups (guess the all that bench pressing helped with something)
Squat 275×9 felt surprisingly good
GM @ 135
WOD: Pull/Push 10/15, 7/12, 11/8 = 28/35
I was having a significant amount of knee pain when I first started xfit a few months ago. Since then, I’ve spent a few minutes before and after each workout to knee recovery and mobility. I’ve seen a lot of improvement recently. These videos below are very informative. I’ve heard that knee pain can be quite common, so I thought I’d share.
http://www.mobilitywod.com/2011/09/episode-318-knee-pain-on-stairs-or-hills.html
http://www.mobilitywod.com/2012/12/knee-pain-got-full-knee-powerrange-of-motionpotential-terminal-knee-extension.html
http://www.mobilitywod.com/2011/10/episode-336-improving-the-bottom-position-of-the-squatcleansnatch.html
http://www.mobilitywod.com/2012/02/tight-ankles-bad-squatting.html
http://www.mobilitywod.com/2012/02/athletes-rom-full-posterior-chain-are-you-dysnormal.html
Squat: 158 x8 <– very pleased with that (failed on 9)
GM: 83 x10, then 93 x8, 93×8
WOD: Pull-ups: 35 (kipping), Push-ups: 42
Sets were: 15/22, 10/13, 10/7
30 BE in 1:46
Back Squat – 275lbs X 6
WOD – 59 Pull-ups (Butterfly and Kipping)/60 Push ups
BS: 245×5
GM: 1 set at 95# and 2 sets with yellow kb
WOD: 25 strict pull / 57 push
25 BE
Feeling off-weather today… won’t bring that nastiness to you all if I can help it
Tip: Interesting post I read a little while ago on MDA about benefits of balsamic vinegar.
http://www.marksdailyapple.com/primal-paleo-balsamic-vinegar-chestnuts-apricot-kernels-chitosan-nori/#more-34745
I’m intrigued by balsamic vinegar now… weird lol.
back squat (low bar): 115 x 9
KBGM: pink
WOD: 27 pull-ups (purple)/42 push-ups
Dessert: check
back squat-(low bar)
just getting back into adding weight on the spine
(5 months post surgery) worked up to–>135#x10
WOD: 32pull ups/ 45 push ups
18/25, 9/12, 5/8
PR on strict dead hang pull ups/need to work on push ups…;o
BS => 158 x 5
GM => 65
WoD => 11pull/21push => Green Band, big Boy Pushups.
Notes => Right shoulders stiff from last Friday’s KB cleans. Significant effect on efficiency of pull ups. Need more sleep.
Tip => Have you seen: The Perfect Human Diet?
Squat: 225×6
WoD: 20 pull / 27 push – strict.
WOD – 40 pullups with the green band, 22 pushups on knees. Coach Mike warned me that I will feel the Good Mornings tomorrow.
I typed in “paleo pep talk” into Google tonight. (Ate like a complete idiot today. Boo!) Found this great article, and feel inspired to do better tomorrow. Hope it helps for one of you too.
http://crossfitnewengland.com/2012/04/23/pre-paleo-challenge-pep-talk/
Back squat 225×5. Felt pretty solid, pulling the bar down into the traps really engages the lats and adds to that good feeling of core stabity.
Push/pull: 31/37. (Kipping) Did well on the first round and immediately cut my reps in half for the second and third. Muscle fatigue is the enemy.
BS: 245 x 4
WoD: 16/39 strict
Dessert: yes
Back Squat felt good. 315 x 5.
Push/Pulls = 7/15, 7/15, 6/14
Back Squat: 175 x 8
Pullup/Pushup: 36/47 (kipped)
Dessert: 15
Low bar Back Squat: 113×3
Pullup (blue band) /Pushup (toes): 24/30
Dessert: 25 then my lower back started to hurt
HBBS: 158×7
WOD 20/36? kip (I think.. Don’t have my log book on me)
30 Desserts
then..
Spicy little wall ball/power snatch wod with Rick
BS-143 x 9
WOD
20/40 12/26 10/20
dessert 30 back extensions