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

29/9/08 CrossFit WOD

Warm Up

Mobility and Flexibility.  Flowing stretch routine.

Technique

Burgener Warm Up

Workout

4 rounds of:

• 400m
• 50 Squats

Time = 13m 55s

Comments

Really happy with how this one went.  Was aiming for sub-15mins.  The squats were fairly comfortable and weren’t broken sets – I put this down to the max effort squat days as I’ve done no BW-squat work for ages.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Feeling much better with the increased carbs and 50% carbs shift to PWO.  Seems to be a good balance for me at the moment.  For Zoners I’m on about 20 block at 5x fat.

25/9/08 CrossFit WOD

Warm Up

Mobility and Flexibility

Burgener Warm Up

Technique

(3 Front Squats + 3 jerks) x5

Workout

30, 25, 20 reps of:

• Virtual Shovelling w/ Oly bar and 45lbs
• Push Ups

Time = 16:00

Comments

Lower back really hated that workout, mainly cos its not a movement I’m used to, but felt fine later in the day so all OK.  Workout limited due to time constraints.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW