Feb 1, 2019
Workhorse: Training
Tabata: Jump Rope
15:00 AMRAP 6x DB Curtis P’s 35# 8x Toe-to-Bar 10x Hand Release Push-ups [6 Rounds]
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Workhorse: Training
Tabata: Jump Rope
15:00 AMRAP 6x DB Curtis P’s 35# 8x Toe-to-Bar 10x Hand Release Push-ups [6 Rounds]
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Training: DojoFit
Baseline: ROM Drills ~10 minutes
Warm up: 3x Rounds - Cindy
Strength: Curtis Ps: 5 rounds – Every 2 minutes, complete 5x Curtis P’s Curtis P = 1x clean + 2x lunges + 1x push press
Stamina: Chipper, not timed (Go AHAFP): 30x 2-arm KB thruster 100x box step ups (alternate legs/50 each leg)
Stretch + Hydrate & Fuel
Training: CrossFit
Baseline: ROM Drills ~5 minutes
Warm up: 3x Barbell complex (75#/45#) + 3x burpee after each round (6x: dead lift, bent over row, hang power clean, front squat, push press, back squat and push press)
Strength: Curtis Ps: 5 rounds – Every 2 minutes, complete 5x Curtis P’s Curtis P = 1x clean + 2x lunges + 1x push press Focus on barbell cycling and fluid, controlled movement. For these, slow is smooth and smooth is fast.
Stamina: 4 rounds, not timed: 20x dumbbell jumping lunges (25#/10#) 12x double unders
Stretch + Hydrate & Fuel
Curtis P + Double Under
Curtis P + Double Under
Curtis P + Double Under
Strength Workout (SWOD) A1. 3 x 8 Single Leg KB Deadlift A2. 3 x 20 Facepulls
Workout of the Day (WOD) EMOTM 14mins Even: 30 Double Unders Odd: 2 Curtis P’s (135/85)
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Curtis P + Double Under
Curtis P + Double Under
Curtis P + Double Under
Strength Workout (SWOD) A1. 3 x 8 Single Leg KB Deadlift A2. 3 x 20 Facepulls
Workout of the Day (WOD) EMOTM 14mins Even: 30 Double Unders Odd: 2 Curtis P’s (135/85)
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workout, 7.24.2014
Weird week of things. Needed this.
A: Front squat
3-3-3 // 205# -- I don't know why this weight feels so heavy. I suppose I haven't been squatting like I used to, but I wouldn't have thought this weight to be as challenging as it is.
B:
1000m run
30 Curtis Ps (95#)
16:18 -- Rx weight was 135#, but fuck that. No way that was going to happen in a 20 minute time cap. I thought about trying 115#, but after doing a few reps at 95#, I decided that was heavy enough. It's been 13 months since I last did Curtis Ps, and 17 months since the first time I did them. Both of those WODs were just 30 Curtis Ps for time--no running component.
Compared to the first time I did Curtis Ps, my total time today was only 3:30 slower, and that was with 5# more and a 1km run tacked on. Compared to the last time I did them, I was 6:14 slower at the same weight. I guess it's hard to gauge progress since the WOD is a little different, but I'd still say I've made strides.
Push Jerk and Curtis P
Push Jerk and Curtis P
Push Jerk and Curtis P
Strength Workout (SWOD) 5.3.1 Push Jerk
Coaches Corner: Push Jerk Tips
The Rack Ready Position: Feet should be shoulder width apart, pointed straight. The bar should be held across the front of the shoulders (in between the clavicle and the deltoid), resting on the finger tips with hands open and triceps parallel to the ground.
Initiation/Execution The Dip: Minor flexion of…
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Push Jerk and Curtis P
Push Jerk and Curtis P
Push Jerk and Curtis P
Strength Workout (SWOD) 5.3.1 Push Jerk
Coaches Corner: Push Jerk Tips
The Rack Ready Position: Feet should be shoulder width apart, pointed straight. The bar should be held across the front of the shoulders (in between the clavicle and the deltoid), resting on the finger tips with hands open and triceps parallel to the ground.
Initiation/Execution The Dip: Minor flexion of…
View On WordPress