Clean triple from blocks
-take 20 mins to work to tough set (missed 285)
20 Minutes
Odd-10 front squats (185)
Even- 10 strict hspu
Wanted to get more work in, but ran out of time w class and afternoon shenanigans.....
Sunday, July 20, 2014
Friday, July 18, 2014
Slowly, but slowly
Snatch Triple (off blocks)
-15 minutes to work to tough, clean set (245)
Front Squat Single
-10 minutes to work on slow tempo, quality reps
"Elizabeth"
21-15-9
Full (squat) clean (135)
Ring Dip
4:42
PM w the Class
Ascending Ground to Overhead EMOM @ 135
-10 minutes
Row 500m(1:22)
Overall was a quality day training wise. I felt a little sluggish this morning, but was still able to get some quality lifting in. I'm still hesitant to do anything "heavier" from the ground as my shoulder continues to heal.
Snatching off blocks helps with understanding proper positioning through the movement. I'm a big fan of it, unless someone hasn't yet developed the stability strength to load eccentrically to the position worked. It's also a little easier on the body, (being that you don't have to pick the bar up every time).....
Front squatting has always been a huge weakness of mine, so I'm trying to incorporate it much more this year. Today was just singles w quality positioning. Nothing overloaded, slower tempo (3 count ecentric).
All conditioning today was unplanned, highly intensive, but nothing too taxing physically.
Unsure of what a "good" "Elizabeth" time is, I was definitely pleased with how it went today, considering 3 years ago when I started CrossFit this workout would have taken me 15plus minutes.
#ohdemsquatcleans
-15 minutes to work to tough, clean set (245)
Front Squat Single
-10 minutes to work on slow tempo, quality reps
"Elizabeth"
21-15-9
Full (squat) clean (135)
Ring Dip
4:42
PM w the Class
Ascending Ground to Overhead EMOM @ 135
-10 minutes
Row 500m(1:22)
Overall was a quality day training wise. I felt a little sluggish this morning, but was still able to get some quality lifting in. I'm still hesitant to do anything "heavier" from the ground as my shoulder continues to heal.
Snatching off blocks helps with understanding proper positioning through the movement. I'm a big fan of it, unless someone hasn't yet developed the stability strength to load eccentrically to the position worked. It's also a little easier on the body, (being that you don't have to pick the bar up every time).....
Front squatting has always been a huge weakness of mine, so I'm trying to incorporate it much more this year. Today was just singles w quality positioning. Nothing overloaded, slower tempo (3 count ecentric).
All conditioning today was unplanned, highly intensive, but nothing too taxing physically.
Unsure of what a "good" "Elizabeth" time is, I was definitely pleased with how it went today, considering 3 years ago when I started CrossFit this workout would have taken me 15plus minutes.
#ohdemsquatcleans
Wednesday, July 16, 2014
Yogging Mile Repeats
Front squat double
-15 minutes of quality work
3 sets:
Run 1 mile @ 6 minute pace
Rest 3 minutes
As stated prior, it has been a very atypical week so far with training due to the shoulder. Very little gymnastics work, very little barbell work..... Not the norm.
However, that's the beautiful thing about it. "Ultimate Scalability". So unfortunately, this means lots of mono-structual work. Not that I don't do lots otherwise, there are just usually more barbells and rings prior.
Also, I had the opportunity to do this work on the nicest track in the state..... My alma-mater Southside Christian. Go Sabres!
The goal was to maintain a 6 minute mile pace for 3 miles w 3 minutes rest between.
I was able to make the first feeling good, fell off a little at the beginning of the second, and couldn't hold for the third. I think I ended up @ 5:57, 6:00, 6:10.
I will try to do one track day each week if I'm able to get on at Southside, but will rarely do anything over 800s or 400s. Today I just wanted to lengthen it a bit, and see how long I could hold on.....
Not long enough.
-15 minutes of quality work
 |
| Good times in JAX w Coach Paul |
3 sets:
Run 1 mile @ 6 minute pace
Rest 3 minutes
As stated prior, it has been a very atypical week so far with training due to the shoulder. Very little gymnastics work, very little barbell work..... Not the norm.
However, that's the beautiful thing about it. "Ultimate Scalability". So unfortunately, this means lots of mono-structual work. Not that I don't do lots otherwise, there are just usually more barbells and rings prior.
Also, I had the opportunity to do this work on the nicest track in the state..... My alma-mater Southside Christian. Go Sabres!
The goal was to maintain a 6 minute mile pace for 3 miles w 3 minutes rest between.
I was able to make the first feeling good, fell off a little at the beginning of the second, and couldn't hold for the third. I think I ended up @ 5:57, 6:00, 6:10.
I will try to do one track day each week if I'm able to get on at Southside, but will rarely do anything over 800s or 400s. Today I just wanted to lengthen it a bit, and see how long I could hold on.....
Not long enough.
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