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.
Tempo Hill Climb 80-85% Rate of Perceived Effort
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.
Deadlift 3x5: 350/360/370 Most sets were broken since the janitors were cleaning and sort of interrupted my workout.
Deadlift 12-9-6 @ 225
WOD: 14:00 At first I was doing my SDHP as standing up and then doing an upright row--not very efficient. I didn't figure out to use my legs and hips until the set of 12. Using my legs and hips significantly reduced rate of perceived effort. Legs were tired from the squats and run, which made the push presses burn. I'd like to these types of WODs unbroken, but my body is so tired from the strength portion that I typically put down the weight to catch my breath. I tried to keep 5 reps minimum for the SDHP and the only broken sets in the push jerk were the 21, 18, 15 rep sets. I made myself get in the front rack position when I needed to rest instead of dropping the weight. I should have been able to do this WOD around 10min. I'm interested to see how my metcons will look once I finish the strength bias.
Did yesterday's WOD.
ReplyDeleteWarm up Deadlift:
135x10
225x8
315x6
Deadlift 3x5:
350/360/370
Most sets were broken since the janitors were cleaning and sort of interrupted my workout.
Deadlift 12-9-6 @ 225
WOD:
14:00
At first I was doing my SDHP as standing up and then doing an upright row--not very efficient. I didn't figure out to use my legs and hips until the set of 12. Using my legs and hips significantly reduced rate of perceived effort. Legs were tired from the squats and run, which made the push presses burn. I'd like to these types of WODs unbroken, but my body is so tired from the strength portion that I typically put down the weight to catch my breath. I tried to keep 5 reps minimum for the SDHP and the only broken sets in the push jerk were the 21, 18, 15 rep sets. I made myself get in the front rack position when I needed to rest instead of dropping the weight. I should have been able to do this WOD around 10min. I'm interested to see how my metcons will look once I finish the strength bias.