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.
Deadlift: 315/335/355/365/375(f) Back is still sore from yesterday's back squats. Was able to get a single 375, but future attempts wouldn't budge without bad form. Since I had a full WOD next, I decided to stop.
WOD: 27:45 (Power Snatch) Back and quads were fried for this WOD from yesterday's and today's strength portion. First set of WBS went fine. The power snatches were brutal since my entire lower body was tired and sore. No rep consistency in the power snatch, I just tried to get through them. Second round was worse. Had to break up the WBS. Power snatches were done 5 at a time. Third round was brutal. Broke up the WBS again--did manage to get the first 11 unbroken. Power snatches were done 1 at a time; releasing the bar after each one.
Mental note: don't program mid-line stability or squat centric exercises after the squat or deadlift strength days.
Warm up:
ReplyDelete2 rounds
30s Samson stretch
30 Double Unders
10 Pass throughs
10 OHS
10 Back Extensions
Deadlift:
315/335/355/365/375(f)
Back is still sore from yesterday's back squats. Was able to get a single 375, but future attempts wouldn't budge without bad form. Since I had a full WOD next, I decided to stop.
WOD:
27:45 (Power Snatch)
Back and quads were fried for this WOD from yesterday's and today's strength portion. First set of WBS went fine. The power snatches were brutal since my entire lower body was tired and sore. No rep consistency in the power snatch, I just tried to get through them. Second round was worse. Had to break up the WBS. Power snatches were done 5 at a time. Third round was brutal. Broke up the WBS again--did manage to get the first 11 unbroken. Power snatches were done 1 at a time; releasing the bar after each one.
Mental note: don't program mid-line stability or squat centric exercises after the squat or deadlift strength days.