Archive for October 3rd, 2008
03/10/08 CrossFit WOD
Warm up
Mobility and flexibility.
Workout
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Used 50kg for this, which is way too close to my max. Managed precisely 3 minutes!!! Mainly due to taking too long on set ups between cleans.
Due to crappy performance decided to continue with some technique work…
Technique
3 sets of:
- 3 Front Squats @ 50kg
- 3 Jerks @ 50kg
Comments
This really emphasised my need to do some more Oly work – will work cleans into the next cycle.
Nutrition
Check out my FitDay log here:
http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW
Add comment October 3, 2008
02/10/08 Max Effort Day
Warm up
Mobility and flexibility followed by a 500m row at 2:00 pace.
Technique
Burgener Warm Up
Workout
Back Squat 5×1
- 65kg (108% BW)
- 70kg (117% BW)
- 75kg (125% BW)
- 80kg (133% BW)
- 85kg (142% BW)
Attempted 90kg which would have been 150% BW, but failed.
Floor Press 5×1
- 65kg (108% BW)
- 70kg (117% BW)
- 75kg (125% BW)
- 80kg FAIL
- 77.5kg FAIL
- 75kg (125% BW)
Comments
Was disappointed not to make 150% BW on the Back Squat, but generally happy as am getting close to previous strength levels although form did deteriorate on the heavier lifts. Floor press totals increasing but fine line between success and failure on this one. Looking forward to improving these on next cycle.
Nutrition
Check out my FitDay log here:
http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW
Add comment October 3, 2008
