warm up
100 double unders - 22,16,15,30,7,10
Mobility drills
10 reps with bar
10 @ 135
5 @ 185
Strength
Deadlift 5 x 3
185 , 205 , 225 , 275 , 300
rest 5 min
WOD
5 pullups
10 push ups
15 squat
AMRAP 10min
= 10 rounds + 5 pullups + 10 push ups
push ups are still my weakest exercise by far. Everything else was easy. Cardio felt good the whole way through, I just kept failing on the pushups. I'm goin to start doing them alot more in every workout from now on till I'm happy with them.
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The only discipline that lasts is self-discipline
Welcome
- John McEvoy
- This blog is dead and has moved to www.crossfitcraic.com/johnsblog
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- 1/2 marathon training (17)
- Crossfit SC weekly challenge (5)
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- Thailand training journal (1)
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.
Blog Archive
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2010
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February
(34)
- REST DAY
- 2nd round
- warm up 100 double unders - 22,16,15,30,7,10 Mob...
- warm up mobility drills + 100 double unders. WOD...
- I had decided not to train tonight but I started h...
- So I got up this morning a little sluggish but war...
- REST DAY
- 2nd dose today
- Thrusters / Pullups
- Airforce WOD
- 40 min Tempo run
- Rest day
- Linda
- Tabata sprints
- Tabata this
- REST DAY
- REST DAY
- Chipper from 09 Games
- Mens 2009 Games Triplet
- 9 rounds 1 min on 1 min off
- Max Snatch in 10 min (CF games 2009 event 6)
- Jackie revisited
- warm up skipping + mobility drills 5 pistols each ...
- 30 min Tempo Run
- warmup skipping and mobility drills 10 pullups 5 u...
- REST DAY
- 3 x 1000
- ME WK3 Day 3 Cycle 1
- warmup mobility drills 3 rounds 5 ring dips 7 stri...
- ME WK3 Day 2 Cycle 1
- 9 min Time Trial
- REST DAY --kinda
- ME WK3 Day 1 Cycle 1
- REST DAY
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February
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