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.
Shoulder Press 3x5
Shoulder Press 10-7-4
Rest 5min or 4+ hours, then
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
The jumps were the hardest part of the WOD. Tried to do the squats unbroken, but legs were tired from the jumps. Went slow on the sit ups to allow my legs to recover. All push ups and pull ups were unbroken.
Shoulder Press Warm up:
ReplyDelete10 x 45#
8 x 65#
6 x 75#
5 x 95#
Shoulder Press 3x5:
110/115/130
Shoulder Press 10-7-4:
105
10-4(1)(1)(1)-4
Tried to keep a tight core, but over extended on the last few presses due to the load.
WOD:
ReplyDelete32:36
The jumps were the hardest part of the WOD. Tried to do the squats unbroken, but legs were tired from the jumps. Went slow on the sit ups to allow my legs to recover. All push ups and pull ups were unbroken.