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14 Comments
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Justin Fricke
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1 | 2008-01-08
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I do not have access to a rower would a miling bike sprint around the block be just as effective....
and the number 90% is starting to me....hard how many more weeks of bulgaria? |
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Eva T.
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2 | 2008-01-08
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beautiful position he is holding |
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John Messano
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3 | 2008-01-09
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Snatch up to 125
C&J up to 160
FS up to 165
Metcon:
3 rnds (w/ 2min rest)
10 Box Jumps - high
sub'd 20 DB Power Cleans with 55lbs for Sandbag
600m Row
5:13, 5:19, 4:53 |
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Dr. G
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4 | 2008-01-09
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Today's CA WOD:
Joint mobility
Scapular stability
Extended Burgener warmup, pipe and 15kg bar, 3 reps
Snatch warmup: 29kg x 2, 39kg x 1, 50kg x 1, 60kg x 1
Snatch (90% x 1 x 1): 69kg x 1 x 1
Clean & Jerk warmup: 70kg x 1 push jerk, 80kg x 1
Clean & Jerk (90% x 1 x 1): 87.5kg x 1 x 1
Front Squat (90% x 2 x 2): 111.5 x 2 x 2
Metcon, 3 rounds for time, 30 sec. rest b/w rounds:
10 box jumps to tractor tire (knee height)
MODIFIED 20 tractor tire flips
MODIFIED 15 15# CBs swipes + 30 70# KB sumo deadlift high pulls
Total time 18:20
Oy vey. Brutal. Yay for rest days! |
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Dr. G
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5 | 2008-01-09
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Justin,
For exercise substitutions the CrossFit FAQ is great...http://www.crossfit.com/cf-info/faq.html. As you can see from my entry, I subbed clubbell swipes and SDHPs for rowing (I don't have a rower). Do what you need to do!
I believe this is the second week of this Bulgarian cycle...see the CA WOD info for more details...http://performancemenu.com/daily/index.php?show=about |
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Jeff G
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6 | 2008-01-09
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So, doing those weighted rope climbs yesterday was a bad idea, especially after those cross-chops. My elbows are starting to hurt.
Sn: 142#
CJ: 198#
FS: 238#
MetCon w/ 30" box and 80# bag: 16:12 |
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Sam Cannons
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7 | 2008-01-09
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Great position in that picture |
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ec
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8 | 2008-01-09
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sn - 95#
c&j - 125#
i do like the 90% doesn't feel so heavy anymore.
i don't like that my quads seem to have tripled in size with this cycle. i skipped the fs today.
did helen for my metcon instead - 10:42, well off my pr. |
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AW
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9 | 2008-01-09
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Snatch – 90% x 1 x 1 (115#)
Clean & Jerk – 90% x 1 x 1 (145#)
Front Squat – 90% x 2 x 2 (165#) |
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Eric Jones
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10 | 2008-01-09
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Whew, was feeling awfully energetic today.
Snatch: 1x, 145, 145, 155 (OLD PR!!!)
C&J: 1x 185, 185, 195 (Fail)
5 rounds of:
3 complexes of; Squat Clean, Front Squat, Push Jerk, Back Squat, Push Jerk from Back w/135lbs
-Exactly 1 minute rest between rounds |
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Scotty Hagnas
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11 | 2008-01-09
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SN: 120x1 Felt good.
C&J: 180x1 Felt easy; I entertained the thought of going for a PR, but thought better of it.
FS: 235x2x2 Still heavy.
Metcon: 2 rounds, as I ran out of time before my next client. This one sucked.
10 box jumps 24"
20 sandbag power cleans 30% - 52.5 lbs.
row 600m
30" rest
3:29' 1st round; 4:53' second
Planches, plus a few back levers and shoulder stands on the rings done later. Lots of recovery work.
Off to California for the weekend; hopefully I can get in the workouts while there. |
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mike
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12 | 2008-01-10
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SN 75kg
CJ 95
Clean + FS x 2 = 95*2
I guess I am on the other side of the recovery fence from EC, The 90% are feeling more and more like 100%
Skipped Metcon because of new ring to play with |
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Justin Fricke
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13 | 2008-01-10
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Snatch 160#
C/J 230#
FS 255#
Felt good |
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Gordo
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14 | 2008-02-06
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Snatch 107
C&J 157
FS 195 x 2 x 2
These all felt much better than Monday and I don't think it was because of just one each...
Metcon:
28" box
50 lb bag
600m row
16:31 splits 5.10, 5.07, 5.14
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