Friday 2.5.10
Jenna coaches Molly through Overhead Squat portion of the snatch.
Friday
1. Clean and Jerk
2-2-1-1-1
The first double should be at 80%. Work up to 95%, not your 1RM.
2. "Front Squat Terribleness"
Complete as many reps as possible in 3 sets of Front Squats,
Big Dawgs:
Men's weights: 185, 135, 95 lbs
Women's weights: 135, 95, 65 lbs
Pack:
Men's weights: 135, 95, 65 lbs
Woment's weights: 95, 65, 45 lbs
Pups:
Men's weights: 95, 65, 45 lbs
Women's weights: 65, 45, 35 lbs
This is not for time. Go for max reps and rest as needed between sets.
Yes, this is a gruelling challenge that will test you mentally and physically. As you push for those last reps your legs are going to be screaming at you...sucking your will to live. TODAY - You will push past this pain, and past limits you once thought unpassable. If you are brave enough to give this a shot, you have my respect. If you choose to cherry pick it...well, that's your choice.
Yes...I'm calling you out.
Casey crushed the 50 burpees for time, finishing in 2:10. That puts him in first place on
the kids leader board...and beat his dad's PR time of 2:16....
Not to be outdone, Sean stripped out of his scrubs and tried to
beat his son's record....His time...was...2:10. Like father, like son.
Maya wanted to show the other CrossFit kids how fun it is to eat Paleo. On her plate
(that she made) is oranges, stawberries, cucumber, grassfeed burger with cheese (one
cheat ain't bad) and sauteed onions, broccoli, and a monster chicken sausage. Yummy.
Yum ... Looks good Maya
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Terribleness for sure!!
One clarification: Are you allowed to stop in any given set (holding the bar) and then continue at that weight as long as the bar doesn't touch the ground? - or must the sets be unbroken?
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Great question Bubba -
You may continue until the bar hits the ground. Once the bar hits the ground the set is over. Rest as needed, and begin the next set with the new weight.
For example, a male big dawgs score may look like:
185# = 16 reps
135# = 25 reps
95# = 39 reps
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Maya- You have given me a great dinner idea for my kids! I will try it this weekend.
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Oh man, I'm bummed that it's rest day I want to do this. You'll have crazy boner-legs after this workout for sure.
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To Paul,
Nice talking last night about kettlebells. we agreed we would connect emails via the post today or not sure if it was on the post for Sat. Hope this gets to you.
Glenn
lgleggs@comcast.net
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A little background face time for Heather B on the affiliate page today... here:
http://www.crossfit.com/cf-affiliates/
Just to the right of the Jason A. Looks like a photo from last years sectionals maybe?
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Last night I went to my chiropractor and after my adjustment I verbalized my frustration with the tightness I still felt in my left lower back (6 weeks and counting!). My Chiropractor, who recently got certified in Thai Yoga Massage, did a couple of stretches to my IT Band area and I am totally healed!! This whole time I was treating a lower back injury, and there is no doubt I hurt it doing DL's, but it seemed to originate from a tight IT Band. Why am I blogging about this? Well, there seems to be a couple of us with back issues and if any of the injured are seeing chiropractors or massage therapists, you might want to focus on stretching/foam rolling the crap out of your IT Band. Have a great weekend everyone!
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Thanks Christian!!! This is great info!
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What were the stretches, Christian?
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