FOR THOSE COMING IN TO CFP Strength Jerk 5 @ 75% - 5 @ 80% - 5 @ 85%
WOD Start with a CFP 200m run THEN 3 Rounds of; 2 Rounds of CINDY 5 Pull Ups 10 Push Ups 15 Squats 5 Shoulder to Overhead 60/45 THEN Finish with a CFP 200m run
WOD: 20:20 40kg for the first 2 rounds, then dropped to 35 for the last set under the advise of HC. Wasn't to happy with the way I performed today. Started the WOD telling myself i was going to attempt butterfly pull ups throughout the WOD becoz it was only 5 reps, that didn't happen lol. I just lost rhythm. after that i just let the WOD get to me and it stressed me out. Just goes to show u cant always perform 100% ay lol. Tomorrow is a new day so BRING ON TEAM TRAINING! And also thanks everyone for u encouragement throughout the WOD :)
I have set an aim/goal with myself to improve my wall balls so after every WOD i do 10 WB unbroken, so i get more comfortable and confident with doing them. i already feel an improvement which im happy about :)
5 @ 60 5 @ 65 5 @ 70 (my bad forgot it was max reps..)
WOD: 9:18 ( not sure on how many seconds but I know it was ( minutes something..)
Handstand Walks: Very slow 10 metre walks haha One metre at a time...
Courts, you showed some awesome determination today. You showd us all what it means to be a CFP athlete and the type of mental attitude it takes to be awesome at CrossFit as a sport.
The tough never give up, the weak do. What's that saying "tough times don't last, tough people do". You finished that WOD and you never once looked like you wouldn't. That is something you should take out of the workout. That YOU are stronger then anything thrown in front of you, whether it be in training of in life. You can do it! ;)
Well said Shane I know Courtney was hurting and upset with her performance but I knew she wouldnt give up its not her way and that like you said will only make her stronger. I am proud of her efforts today and everyday : ))
WOD - 18:08 phew!!!!!!!!!!! Start with a CFP 200m run THEN 3 Rounds of; 2 Rounds of CINDY 5 Pull Ups - blue + red band 10 Push Ups - kneeling first 2 sets/last set w/ring things 15 Squats 5 Shoulder to Overhead scaled, not sure what to. THEN Finish with a CFP 200m run - proud that I didn't walk any of the running bits.
Mobilization First handstand attempts for over 20 years! eek! But reached the wall about 5 times. Held for 2 s.
Push Jerk: 65kgs(5), 70kgs(5), 75kgs(7)
ReplyDeleteWOD: 11.20 Rx'd
A little bit disappointed I was hoping for a sub 10mins.
Handstand Holds: 30sec, 15sec, 30sec.
Push Jerk
ReplyDelete5 @ 34kg
5 @ 38kg
5 @ 43kg (failed on 4th)
wasnt getting under the bar quick enough.
WOD 19:18
40kg and subbed pull ups for ring pull ups due to ripped hands.
My push ups sucked and took much longer than they should have...
Handstand holds
7sec, 12sec, 14sec.
push jerk
ReplyDelete60x5,65x5,70x12
wod
10.30rxd
handstand holds x 3 but wasn't timing
Push Jerk
ReplyDelete5 @ 35.5, 5 @ 38, 10 @ 40kg
WOD rxd 8:52
Hand stand holds 3 attempts but not for long at all
Adios Amigos. Good Luck and enjoy your w.end Glenn n V
This comment has been removed by the author.
ReplyDeleteToday just wasn't my day!
ReplyDeletePush Jerk:
5@35
5@37.5
4@40
WOD:
20:20 40kg for the first 2 rounds, then dropped to 35 for the last set under the advise of HC.
Wasn't to happy with the way I performed today.
Started the WOD telling myself i was going to attempt butterfly pull ups throughout the WOD becoz it was only 5 reps, that didn't happen lol. I just lost rhythm. after that i just let the WOD get to me and it stressed me out. Just goes to show u cant always perform 100% ay lol.
Tomorrow is a new day so BRING ON TEAM TRAINING!
And also thanks everyone for u encouragement throughout the WOD :)
I have set an aim/goal with myself to improve my wall balls so after every WOD i do 10 WB unbroken, so i get more comfortable and confident with doing them. i already feel an improvement which im happy about :)
good work everyone this morning! :D
Strength: Split Jerk
ReplyDelete5 @ 60
5 @ 65
5 @ 70 (my bad forgot it was max reps..)
WOD: 9:18 ( not sure on how many seconds but I know it was ( minutes something..)
Handstand Walks: Very slow 10 metre walks haha One metre at a time...
Courts, you showed some awesome determination today. You showd us all what it means to be a CFP athlete and the type of mental attitude it takes to be awesome at CrossFit as a sport.
The tough never give up, the weak do. What's that saying "tough times don't last, tough people do". You finished that WOD and you never once looked like you wouldn't. That is something you should take out of the workout. That YOU are stronger then anything thrown in front of you, whether it be in training of in life. You can do it! ;)
See you all tomorrow!
Well said Shane I know Courtney was hurting and upset with her performance but I knew she wouldnt give up its not her way and that like you said will only make her stronger. I am proud of her efforts today and everyday : ))
ReplyDeleteWOD:9:56 R'xd
ReplyDeleteWork alot Chris this afternoon. Thanks for the push mate:D
Jerk: 45 x 5, 47.5 x 5, 51 x 4 (failed on 5th)
ReplyDeleteWOD: 14:52 R'xd. No bands for pull ups :) that 45kg felt really heavy today
Hand stand holds on wall: 45 sec, 41 sec, 52 sec
Miss Courts, your a awesome little trooper everyday! :)
Push Jerk
ReplyDelete60, 65, 70(8). Really pleased with my O-Head strength development and HSPU. 1 Ab Mat today.
Good programming H.C and coaching VRon. Thanks
Push Jerk- 60,65,70(4)
ReplyDeleteWod- 10:25.. Was aiming to go sub 10, no love from the shoulders today.!
Handstands against wall
WOD - 18:08 phew!!!!!!!!!!!
ReplyDeleteStart with a CFP 200m run
THEN
3 Rounds of;
2 Rounds of CINDY
5 Pull Ups - blue + red band
10 Push Ups - kneeling first 2 sets/last set w/ring things
15 Squats
5 Shoulder to Overhead scaled, not sure what to.
THEN
Finish with a CFP 200m run - proud that I didn't walk any of the running bits.
Mobilization
First handstand attempts for over 20 years! eek!
But reached the wall about 5 times. Held for 2 s.