A.
Take 20 minutes to build to a heavy Jerk
B.
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
(Team, I did not come up with this tester. But, this could very likely be the workout we might see this weekend)
C.
AirDyne or Row for 10 minutes @ Z1
Essay
ReplyDeleteI have only been doing crossfit for 5 months now and man have i learned a lot. I have learned that i have a quitters mind and tend to want to give up early but i have also learned how to change that mind frame and tell myself what im doing this for. I have learned how to push myself. I have learned that all though im strong, im very weak in many areas and that being strong isnt everything. I have learned that stretching plays a huge factor into everything and can seriously help prevent injuries and i didnt realize that until i strained my back because i didnt stretch before and after doing big lifts. I can get pretty down on myself after a work out because i simply cant do a movement or i do the movement but wasnt performing the way i know i can and its been something ive struggled with since starting competition class. But i have learned after watchiung everyone and listening to coaches that your not gonna get better by doing that and your not gonna get by if you dont fail or cant do something. Crossfit takes time and it takes hard work and its a mind game and i need to not play taht game with myself all the time or else im not going to improve the way i should. So attitude is defintiely something i need to work on and IS something im working on. Other than that, i dont have too much to say about working on something for next year because i havent been doing this for too long and i think after i start competing and getting all the small movements down, ill be able to evaluate myself better and see what it is that i really need to work on. For right now its just to stay focused, to stay healthy in my mind and to keep working on the the things that i cant quite do or struggle with and attack them with 110% until i get it down.
My Goals:
To compete after the summer, to have all the small movements down like, toes to bar, chest to bar, double unders etc by the beginning of next year, to have a better attitude about myself and to be able to work out with out being so damn hard on myself, to shed this extra fat off of my body and be as healthy as possible so that i can perform at my best and look the way i have always wanted to look most of my life, and last but not least, to be a big asset to this team someday.
A: 235
ReplyDelete* Only built up to 235 today for a couple reasons: I have to go on friday, so I didn't want to kill myself too badly, and my left arm starting hurting pretty bad after the first couple sets. I don't think I get enough warm-up sets. Just tried to keep my form crisp.
B: Got through round 15 and finished my thrusters on 18. 108 total
* That couplet sucks and thrusters are probably my least favorite movement.
C: Complete (152 cal on the golden air dyne)
A: Went up to 215. Not my best and not my heaviest but the previous loads under that were better overall technique wise.
ReplyDeleteB: Finished 15 thrusters. Not what I want but ok. Made the mistake of wearing my Olys and it fucked up my burpees. I kept slipping and to the point that I slammed my knee into the wood platform. Estupid Ching.
C: 164 cal on the goldyne....no meters were measured
A: PR at 205#. It was ugly and I know with improved form I can put up more.
ReplyDeleteB: Completed 12 and 4 reps of the 15 round. Breathing sucked! Pace sucked!
C: Was hard keeping the heart rate in Z1. went for 12 minutes not looking at cal or meters but focused on steady pace and heart rate.