Started out with some plyo work - about 8 or 9 plyo boxes (box jump boxes) lined up in a row in ascending height with a foot or two between each box. Idea was to work on explosive power at the bottom of the jump by going touch and go when landing on the ground and taking any rest on the top of the box.
Warmup we did (8 mins, on the min (OTM)) 2-3 HSPU, 3 log rolls, 3 push ups. Log rolls are where you lie on your back on the floor in the hollow body position and roll over onto your stomache and continuing back onto your back without touching your feet or hands to the ground. These OTM warmups are a good way to get loosened up while also working on skill/technique work.
Did some external rotation mobility work with the bands on the pullup bar to prep for the front squats we did next.
WOD:
12 mins OTM 2 front squats (~70% 1RM) cleaned from the ground (160#)
Then 8 min AMRAP:
8 toes to bar
8 single arm kb swing 53# (any combination of arms, swinging to above eye level)
8 rounds 3 T2B
Notes: worked out with one of the guys who owns half the leaderboard in the gym. Gonna try to work out with him more often - I think he got 9 rounds + 6 T2B.
Concept 2 has a calculator for computing your V02 max with an accuracy of +/- 1-2%. Pretty good tool if you don’t have access to those training labs where they plug all those tubes and stuff into you. The catch is you have to row a 2k.
http://www.concept2.com/us/interactive/calculators/vo2max.asp
District CrossFit Trainer demonstrating Tuesday's mainsite WOD:
And I can't even comprehend how strong you have to be to do this:
http://www.youtube.com/watch?feature=player_embedded&v=Urvy2dv--Gc
Ring event video: girl at 2:51 is hawwwwt.
ReplyDeleteNoteworthy from today: 3x5 front squat @ 165...keeping the bar in the rack was my limiting factor, legs could've taken more punishment. any suggestions on working on this deficiency, other than more front squats?
that asian girl?
ReplyDeletewhats the deal w/ your rack? are you finding you're supporting the bar more with your arms than letting it rest on the platform you create with your shoulders?
couple things that may help: make sure your hands are wide enough, slightly outside of your shoulders. also i find it helps create a much more stable shelf on your shoulders when your elbows are pointing straight out infront of you or slightly outside (think 11:00 and 1:00) as opposed to pointing towards each other.
on the descent imagine there is a platform immediately underneath your elbows that you have to keep your elbows from touching. this can help you keep your elbows high, back vertical, and bar in your rack position.
you liking the box?
ReplyDeletebox is good. trainers are legit, i still have an assload of people to meet. i'm like the new kid at school who just moved to town after everyone else has been going to school together for the last 10 years. few people introduce themselves to me but when i introduce myself they're generally pretty friendly. when i start repping 300lb snatches errobdy is gonna wanna be my friend.
ReplyDelete