warm up
skipping + mobility drills
5 pistols each leg
5 muscle ups on bar
WOD
5 rounds
row 500m
135lb power clean - 12 reps
95lbs thruster - 15 reps
This was brutal! complete slugfest
total time = 29:50
Round 1 - 4:44
Round 2 - 6:36
Round 3 - 7:13
Round 4 - 6:27
Round 5 - 6:03
I pretty surprised that my last 2 rounds were faster than rounds 2 + 3. I guess I got into a grove.
Managed to keep all the rows under 2 mins.
In the last round I raced it as I wanted to get sub 30min.
just made it !
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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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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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February
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- REST DAY
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- 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...
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- 2nd dose today
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