Thu 23 Feb 2012
Friday Skills & Drills
Posted by B-boy under Skills and Drills
[22] Comments
Can’t hate on this….. Eric S going deep and moving aggressively.
WOD
Back Squat
7×3
7 min AMRAP
5 Dead Hang Pull-Ups
10 Walking Lunges
15 Ab-Mat Sit-Ups
*Back squats are the same weight across for each set. Should be around 85% of your 3rm
*If you don’t have dead hang pull-ups you do a small jump to slow negative.
* Walking lunges are 5 on each leg
I love days like today & really liked the 7×3 scheme. (1) Used 185# but in hindsight could have gone heavier. (2) 3 sit ups shy of 5 rounds on the metcon.
Back felt good / great (BG lumbar program WORKS. @Frank stick w/ it buddy).
TGIF
Love me some burpees. 84 to be exact.
Here are some observations for those doing this tomorrow. Stand under the target not in front of it. It makes the jump much shorter not having to reach out to the bar. Second, concentrate on landing soft on the jump. Landing flat footed ever time you jump robs the lungs. And, third, this just sucks. So suck it up and do it. Lastly, don’t do 7 rounds of back squats before you do a competition WOD.
Not totally disappointed with the number, but feel like I could have done a few more.
Back squats were fun. Love this new rep scheme. 7 rounds at 185 lbs.
Thanks Dave, Dave, Brian and Lauren for the support.
And now for your daily reminders!
1. If you are interested in participating in the Metropolis Scaled division for the 2012 Crossfit Games remember to sign up here: https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdE1raHRBcWxucHhKaDUtWktkaDBCMmc
EJ and I will be keeping track of all 5 workouts and you can measure yourself against your fellow scaled competitors. If you don’t put your name on the spreadsheet then we won’t know that you want to be included, so put your name on the spreadsheet. If for some reason you are having a problem with the file please email one of us (brookebregman@gmail.com or mizsmylez@gmail.com)
2. If you haven’t signed up for the 2012 Crossfit Games for the RX competition with 55,000 other people, you can do so until this Sunday night. Go here: games.crossfit.com
3. HAPPY HOUR tonight! (7:30 p.m. at Kinsale Tavern). Come celebrate the beginning of the competition season.
As Elove would say…stay thirsty!
Squats:
5 sets @ 135, 2 sets @ 145.
AMRAP: 5 rounds + pull ups + 5 walking lunges.
Pull ups unbroken, lunges unbroken, sit ups fell apart a bit in round 3. I need to take a few days off of doing abs, they’re finished right now.
Sober Lent is feeling awesome right now.
Squats
7×3 at 245 pounds. I really like this rep scheme and hope we throw it in the mix more often.
AMRAP:
4 rounds + 2 lunges as Rx’d
Squat at 245: good weight, tough throughout.
AMRAP: 7 rounds + 3 pullups
squat 185
amrap 7 plus pullups.
7×3 at 245 pounds.
AMRAP: 6 rounds + 5 pullups as rx’d
Great workout structure today.
3 mile quick run on t-mill in between morning and afternoon clinic: 21:38. not feeling 100% but it’ll do.
7×3 @ 185#. Could’ve gone heavier, but I went off of my 3 rep max which was last September good to know I’ve improved some.
AMRAP: 5 rounds exactly
7×3 @115#. Ditto to what SmokeStacks said. Possibly could have done 120-125, but felt good about form today.
AMRAP: 3rounds+5 pullups
*many of my 4th/5th rep pullups were barely above the bar. need to get back my pullup strength!
7×3 at 115lbs
5 rounds + 5 pullups. Pullups were some variation of a slow negative, but not very slow.
7×3 @ 150
4rnds + 2 pullups. Pullups were very ugly negative pullups.
Day 2 of 50 pullup program. 12-10-10-9(8+1)-9(6+2+1) alternating pullup/chinup with 90 seconds rest in between. 5 laps of the 92nd St. Y pool with 1 minute in between.
155×3 160×1 165×2 170×1 (PE baby!)
6 rounds + 5 deadhangs + 10 lunges + 10 situps
Arrived late (2hr commute from Norwalk), no squats.
4 rounds + 3 lunges…tried to be strict on dead hangs.
2 drinks at happy hour, as rx’d.
85 lbs squats….could have gone heavier, but feel good about keeping everything light while I learn good form.
4 rounds + pull ups, lunges and 10 sit-ups.
Pull ups…….3 dead hangs on 1st round, 2 on 2nd round.
LCW29
5×3 at 95, 2×3 at 115. Keeping the back straight
Wod – 4 rounds plus 3 situps… gamed it a bit so that I could:
Rx’d 90 burpees 7min AMRAP. Tempted to try again at the 9am sesh tomorrow…..
7 x 3 at 135 lbs
4 rounds WOD – dead hang pull ups 5 in round 1, 3 in round 2, 2 in round 3, 2 in round 4.
7×3 first 3 at 110, last four at 115. Should have started at 120 or 125.
Amrap
6: subbed pull ups with leftie black band pull down.
7×185
6 rounds 4 pull ups
Squats 7×3 @ 245#
Each set was a struggle. Need some more strength work in the future.
Metcon 5 rounds + 13 situps