7 x Ring dips 7 x 225lb Dead lift (scale as needed) 7 x 135lb Power clean (scale as needed) 7 x Knees to elbows
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22 comments:
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9:01, was slow in performing dead lifts. it felt good to finally get back to Crossfit after taking a few days off to rest before the APFT. -on a side note i feel that the past 3 months of doing Crossfit helped me to set personal records on all events on the APFT. The muscular/cardio endurance that Crossfit trains works hand in hand with the APFT events.
11:04...good suck this morning only scaled clean to 115. Ring dips were rough and I need to keep working them, but stoked either way.
MAJ Blackmon--thanks for the talk this morning and advice. MAJ Wylie and someone else (Sorry, I didn't catch your name)--thanks for the encouragement and kick in the pants to keep the intensity up. Thanks to everyone for the motivation this morning.
8:41--I'm was really sucking this morning. Probably needed to push a little harder through the power cleans and dead lifts.
On a side note...Saint Barbara's Day ball is tonight. I will be there. Tomorrow's workout is going to be brutal. For those who partake in the festivities tonight (which I will), I still fully expect to see you in the morning as well. Don't make me shame anyone.
8:25. Worked some muscle ups for my goat this morning. Also, I tried a recommendation from a couple of days ago that instead of resting between exercises, you finish one and immediately start the next, even if you can only do a few reps. I know it's all mental, but it does seem to help.
Felt good getting back into it. I need to make sure I dont sacrifice form for speed.
To add to petera's (aka Peter) comment. I too set personal bests on the sit ups and run. The 2 mile run is a 12-13 minute event. Perfect for muscular and cardio strength/endurance. I would attribute my success to fighting through the suck every morning at crossfit.
I agree with petera and dana on what they said concerning CF and the APFT. I felt better than ever and scored really well. I definitely attribute the improvement to these workouts.
Here is another great video showing the power clean mechanics to go along with the one Mac sent the other day....it is entitled power clean geometry http://www.youtube.com/watch?v=ssEvAIEfkHs
15 minutes(ish), did the WOD with someone new to crossfit so we had to do a lot of weight changing etc. Great workout though.
I did really well on PU/SU yesterday and i have done very little "APFT" workouts so i was pretty impressed with that. I gained about 30 seconds on my run though, so I think i'm going to add a few more longer runs.
22 comments:
9:01, was slow in performing dead lifts. it felt good to finally get back to Crossfit after taking a few days off to rest before the APFT.
-on a side note i feel that the past 3 months of doing Crossfit helped me to set personal records on all events on the APFT. The muscular/cardio endurance that Crossfit trains works hand in hand with the APFT events.
11:04...good suck this morning only scaled clean to 115. Ring dips were rough and I need to keep working them, but stoked either way.
MAJ Blackmon--thanks for the talk this morning and advice. MAJ Wylie and someone else (Sorry, I didn't catch your name)--thanks for the encouragement and kick in the pants to keep the intensity up. Thanks to everyone for the motivation this morning.
On-on
7:15 as rxed
First time doing this WOD and really liked it.
Rx'd - 11:30
PCs were ugly. Need a lot of work
8:41--I'm was really sucking this morning. Probably needed to push a little harder through the power cleans and dead lifts.
On a side note...Saint Barbara's Day ball is tonight. I will be there. Tomorrow's workout is going to be brutal. For those who partake in the festivities tonight (which I will), I still fully expect to see you in the morning as well. Don't make me shame anyone.
8:25. Worked some muscle ups for my goat this morning. Also, I tried a recommendation from a couple of days ago that instead of resting between exercises, you finish one and immediately start the next, even if you can only do a few reps. I know it's all mental, but it does seem to help.
7:17
Felt good getting back into it. I need to make sure I dont sacrifice form for speed.
To add to petera's (aka Peter) comment. I too set personal bests on the sit ups and run. The 2 mile run is a 12-13 minute event. Perfect for muscular and cardio strength/endurance. I would attribute my success to fighting through the suck every morning at crossfit.
Subbed Sumo Dead Lift High Pulls @95lbs for PC's because my wrist is really bothering me.
Anyways, my time was 6:45...I can actually do Knees to elbows now, and I was really happy with my DL form.
I am making up yesterday's workout tonight...
7:55 as rx'd.
6:59 as rx'ed. Great to be back.
I agree with petera and dana on what they said concerning CF and the APFT. I felt better than ever and scored really well. I definitely attribute the improvement to these workouts.
14:40 scaled DL to 205 and PCs to 95.
Good WOD!
Sandhurst run this morning. Couldn't do the WOD til this afternoon...
9:51 with assisted dips; 115 deadlift; 65 clean
9:54 Glad I got under my goal of 10m. Scaled the DL to 205.
10:15 as rx'd...weak first day back after only doing Sandhurst workouts
Hate I missed the morning crew but rolled with our Sandhurst Team on an equipment run up to Stony instead. Looks like it was a good one...
See you guys tomorrow for CF Friday.
Here is another great video showing the power clean mechanics to go along with the one Mac sent the other day....it is entitled power clean geometry
http://www.youtube.com/watch?v=ssEvAIEfkHs
15 minutes(ish), did the WOD with someone new to crossfit so we had to do a lot of weight changing etc. Great workout though.
I did really well on PU/SU yesterday and i have done very little "APFT" workouts so i was pretty impressed with that. I gained about 30 seconds on my run though, so I think i'm going to add a few more longer runs.
45 minute trail run today. I need to run more often... the hills got the legs burning up!
I missed the morning crew and thought I would change it up a bit.
As many reps in 2 minutes
Pushups: 101
Situps: 101
Run 2 miles: 12:48
8:29 as RX'ed
APFT today....not so good
PU: 71
SU: 90
2 Mile: 12:05
This is my worst performance since my first APFT the second day of Beast.
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