Today was Interesting. I went into the gym with the intention of having a nice easy one but it didn't work out that way!
warmup up
KB flow drill
snatch
clean
press
swing
10 reps each exercise, switch sides + repeat.
- shoulder mobility with PVC
WOD
CINDY
AMRAP 20 mins
5 pullups
10 pushups
15 squats
18 rounds + 2 pullups!
my previous PR was 17 rounds so I'm very happy with this. The push ups are what gets me. I feel like could go forever on the squats and the pullups but the pushups are killer! after round 5 my kips started to feel a lot more natural. The first few rounds were very forced but I'm really starting to feel them now.
I had planned before the workout that I was just going to do 10 minutes but when I got to 10 minutes I had exactly 10 rounds done so I knew I could push another 8.
very good session.
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The only discipline that lasts is self-discipline
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- John McEvoy
- This blog is dead and has moved to www.crossfitcraic.com/johnsblog
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KEY
TB- TOTAL BODY
UP-UPPER BODY
LB-LOWER BODY
FS-FRONT SQUAT
BS-BACK SQUAT
OHS -OVERHEAD SQUAT
HPC - HANG POWER CLEAN
HPS - HANG POWER SNATCH
CF - CROSSFIT
WOD-WORKOUT OF THE DAY
C+J- CLEAN & JERK
SP-SHOULDER PRESS
PP-PUSH PRESS
KB-KETTLEBELL
DB-DUMBELL
BB-BARBELL
PJ-PUSH JERK
AMRAP-AS MANY ROUNDS AS POSSIBLE
10 Physical Skills
1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
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