This is a collection of my thoughts and observations that I've made throughout my CrossFitting career. With the growing popularity of CrossFit, new boxes are springing up everywhere but the quality of coaching is still lagging behind. This can be easily fixed by actively discussing various topics that will help improve the quality of our coaching. The goal is to improve your understanding of human movement so that you can better coach any athlete that walks through your doors.
I continue to add 5# more than the previous day's to the last set of deadlifts. If I continue to do this, it should only take 9 days for me to reach 400#.
Crossfit Bolling For time: 100 Kettle Bell Snatches (50 right/left; 55#)
Rest 5min
For time: 6 rounds of High Hurdle Bounds or Box Jump and Over’s
24″-30″ Hurdles or Boxes
6 Jumps Equals 1 Round
Get 3 Hurdles or Boxes”. Set boxes apart by 3ft. Completely jump/ bound over the hurdles or boxes, turn around and repeat until you have completes
If you cannot jump over box, do a normal box jump and jump down the other side, then box jump up the next box, and repeat.
I didn't time my snatches. For some reason I didn't think that part of the WOD was timed. 6 Hurdle Jumps: 1:38
I'll do today's posted WOD tomorrow at the Firehouse.
3 rounds for time 50 double unders 25 wall ball 2fer1 10#ball is the heaviest avail. 9:02
Double unders are getting more consistant. 2fer1's kicked my butt, hard getting a rhythm down. Skill work- worked on kipping pull up. focused on pushing away from the bar at the top IOT connect the reps.10 sets of 5 consecutive.
Deadlift:
ReplyDelete225x3
315x3
355x3
I continue to add 5# more than the previous day's to the last set of deadlifts. If I continue to do this, it should only take 9 days for me to reach 400#.
Crossfit Bolling
For time:
100 Kettle Bell Snatches (50 right/left; 55#)
Rest 5min
For time: 6 rounds of High Hurdle Bounds or Box Jump and Over’s
24″-30″ Hurdles or Boxes
6 Jumps Equals 1 Round
Get 3 Hurdles or Boxes”. Set boxes apart by 3ft. Completely jump/ bound over the hurdles or boxes, turn around and repeat until you have completes
If you cannot jump over box, do a normal box jump and jump down the other side, then box jump up the next box, and repeat.
I didn't time my snatches. For some reason I didn't think that part of the WOD was timed.
6 Hurdle Jumps: 1:38
I'll do today's posted WOD tomorrow at the Firehouse.
Deadlift
ReplyDelete235-245-255-265-275
3 rounds for time
50 double unders
25 wall ball 2fer1 10#ball is the heaviest avail.
9:02
Double unders are getting more consistant. 2fer1's kicked my butt, hard getting a rhythm down.
Skill work- worked on kipping pull up. focused on pushing away from the bar at the top IOT connect the reps.10 sets of 5 consecutive.