Monday, March 14, 2011

Rest Day

For those coming in to CFP



Strength
Push Press
3-3-3
Jerk
2-2



WOD - 21-15-9
Box Jumps
KTE
KB Swings 24/16



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11 comments:

  1. Push Press: 70kgs each set. A few errors spotted by H.C. that were corrected.

    Split Jerk: 60kgs. Focused in speed under bar.

    WOD: 7.30 Rx'd - unbroken. 70% intensity. I stepped down after each box jump.

    Previous time was one minute longer with a bigger effort, so pleased with today's result.

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  2. push press 30kg
    jerk 40kg
    wod 8:08rxd slower than last time. didnt feel good today at all.

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  3. Did some thruster work today
    40,50,60,70,80

    Was going to take the 500m row record today but stayed focus on the bigger picture.

    Hungry for Wednesday

    Weight 88kg.

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  4. PP 3x70kg, Jerks 2x70kg
    WOD 7:13 on the rings, trying to save my hands.
    Looking forward to Wednesday

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  5. strength all @40kg practiced technique really starting to improve which im really happy about.

    WOD: 6:29 rxd
    last time: 6:48 rxd

    KTE need some work!

    5 Intervals on the rower with Double unders.
    1st-265m
    2nd-250m
    3rd-244m (stuffed up double unders had 50 seconds to row)
    4th- 180-90m (stuffed up double unders again 42 seconds to row)
    5th-170m
    first time doing it was hard but really good just need to practice the transitions :)

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  6. Push press: 40k, 40k, 40k
    Split jerk: 45k, 48k (REALLY pleased with these as previous 1RM was 49k and I felt like I could've gone heavier with no trouble)

    WOD: 7:34 rxd (last time was 9:30 but using 24inch box & 20k KB but only to shoulder height)

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  7. warmed up with 100 double unders and 50 push ups
    then kipping practice

    push press 80
    split jerk 80

    wod 4.55rxd

    tabata ring dips 6,6,6,6,6,4,3,2

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  8. Wod 9:55 if only my knees and elbows would get together

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  9. PP 80kg
    SJ 80kg

    WOD
    6:03 as RXD

    (last time 6:17 as RXD)

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