Wednesday 6th April – 2011
@ B32CF today:
Complete the following for time: DB Power snatch- 15/arm, 20/10kg Run 400m 60 Squats 20 Pull ups 60 Squats Run 400m DB power snatch- 15/arm,20/10kg
CF Open crew:
Part 1 @ 6am A. Split jerk – 2,2,2; rest 3min B. Hang power clean – 2,2,2; rest 3min C. Snatch Balance – Heavy confident single + 5 Sets: Double unders – 25sec Rest 30secPart 2 @ 12:30 & 6pm Row – 10min @ easy aerobic + TGU – 15/arm; controlled + Dolly crawl – 15m; rest 30sec x6 + Row – 10min @ easy aerobic
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Why escalators bring out the best in people
Posted on April 5, 2011, in Daily Group Training and tagged ATP-CP, B32CF, breathing, musclular endurance, tech work, Z1. Bookmark the permalink. 18 Comments.
Time: 12.54
10kg Power Snatch
Band assisted Pullups
Everyone else:
DB power snatches @ 15kg
Time: 13.44
Oh yeah – blue band assisted pull ups
A1: 40kg; 45kg; 47.5kg; 50kg; 52.5kg/2
A2: 10kg; 10kg; 10kg; 13kg/2; 13kg/2
B1: 15kg/arm
B2: 25kg/arm
C1: 220sec accumulated (longest hold 105sec)
C2: 220sec accum
CF Open Crew Part1.
A. 80, 85, 90 (failed on second rep)
B. 80, 85, 90
C. 55kg, need to work on combining my squat and the press into one solid movement.
D. 32, 34, 35, 35, 37.
CFO-Part 1 @ 6am
Split Jerk: @ 47.5kg held across sets (80% ish)- needs work
HPCln: 47.5-50-55 (no dramas)
SnBal: pulled pin at 35kg (CNS struggle, shoulders nervey and jacked)
Sub’d 25sec row @ 90% for the double unders (ankle), felt good, strong.
-
PWO: 60g lamb mince
-
Looking forward to cruisy recovery work tonight.
Happy Hump Day.
CF Open Crew Part1.
A. 80, 85, 90
B. 70, 80, 90 (failed on second rep)
C. 55kg, Long hard road with this one
D. All in the 20s
Time: 11.34
Power snatch 10kg DB
Everyone else
Body row pull ups, otherwise as Rx’d – 15.22
Time -9:32
Pullups strict underhand 13 & 7
The rest unbroken as prescribed.
CF Open part 2:
10 min row
tgu using 24kg DB
6 x Prone hold with feet Swiss ball
10 min row
CF Open Crew Part 2.
10 min Easy Row – 2056m
+
TGU 15/arm @ 24kg
+
Dolly Run x 6
+
10 min Easy Row – 2268m
felt good, managed to maintain using the 24kg kettlebell on the get ups which was good.
Time : 12.38
DB power snatch 10kg
I need lots of work on pullups
rest unbroken.
need to add pull ups were assisted with band
Time 12:50
Nearly at the end of our first week (full-time) crossfit – baby steps
Great work Dave !
6pm
A Split Jerk- 35kgx2 37.5×1 – racked it early anterior delt into bicep bit niggly
Static Back Ext accumulated 2mins- 1min, 30sec, 30sec
3×15 GHD Situps
10min Row- 1978m
Back for a flying visit. Thanks all for the warm welcome.
20 parallette pushups
Run 400m
60 Squats
20 Pull ups
60 Squats
Run 400m
40 pushups
13:50
Ben