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Wednesday, 23 Mar, 2011

Posted by Mandee on March 22, 2011   |   27 Comments

Warm-up-

KB complex- 3 deadlift, 3 SDLHP, 3 swings to shoulder, 3 squats, 3 snatches. Switch arms and repeat. Gradually increase the weight for 5 minutes.

 

Workout-

Three rounds for time of:

400m run

95 pound Sumo-Deadlift High-pull, 21 reps

 

Cool-down-

The 10 minute squat-test. Get farther than you did last time!

 

goHEAVY workout-

Clean and Jerk, one rep every minute on the minute for 10 minutes. Try to increase the load every time.

Post loads to comments.

 

Gymnastics 101 Workout-

Muscle-up skill-work, practice and 30 Muscle-ups for time.

 

The Home Gym with Bill Grundler, Shell Beach Fire House – video [wmv] [mov]

Games Reflections” with Rich Froning Jr.CrossFit Journal preview video [wmv] [mov]

27 responses to “Wednesday, 23 Mar, 2011”

  1. Christy Bergin says:

    Question: I am getting ready for tri training again and I am wondering how to incorporate C2? I love my erg and want to use it for endurance training. I am following the CF endurance programming, just not sure how to fit in rowing… any advice?

    • Patrick says:

      Um… Jada?

    • FreakinA says:

      Christy, since I’m back training for a full time season of Xterra tri’s this season I thought I’d chime in with my 0.02. Regarding how to incorporate C2, personally I’d use it as a sub 1-2x a week for a TT wod for whatever event I’m strongest in. For me that would be the run, so I’d sub a C2 TT workout for a track workout.

      Since you said you‘re following CFE too, I’ve included below the schedule I’ve put together using CF and CFE. I created the schedule based on CFE recommendations for those training for long course tri’s and my own tweaks. I like to switch up my weeks between a swim, bike and run focus, then the fourth week of the period is a recovery week, which I cut my planned workout by 20-30%, depending on how my body feels and usually take an extra day of rest. My plan is based on CF 4x a week and on my CF off days during the weekday, I have a workout planned in the morning and another in the evening. (I don’t think this is recommended by CFE, but it works for me.) Hope this isn’t too confusing. Also, I know I didn’t build a lot of rest days but I feel if you’re really following CFE, the short intense wods and keeping it varied between S,B,R you’re body will recover just fine. But again, listening to your body is critical. When I feel I need a rest day, I take it. STA = Stamina (Endurance pace); INT = Interval (Tempo pace); TT = Time trial (Track & Sprint pace)

      Swim Focus: S x 3, B x 2, R x 3
      MON TUES WED THURS FRI SAT SUN
      CF CF CF OFF CF OFF OFF
      Swim Run Bike Run/Swim Bike Swim Run
      INT INT INT STA/TT INT STA STA

      Run Focus Week: R x 3, S x 2, B x 2
      MON TUES WED THURS FRI SAT SUN
      CF CF CF OFF CF OFF OFF
      Swim Run Bike Run/Bike Swim OFF Run
      INT INT INT STA/TT INT OFF STA/TT

      Bike Focus Week: B x 3, R x 3, S x 2
      MON TUES WED THURS FRI SAT SUN
      CF CF CF OFF CF OFF OFF
      Bike Run Swim Bike/Run Swim Bike Run
      INT INT INT STA/TT INT STA/TT STA

  2. Tye says:

    7:41 RX’d

    I like the new track, hopefully the rain holds off this afternoon and everybody gets to try it out.

  3. TashaW says:

    Let me first say, I am a happily married woman and my hubby is hubba delicious.

    But, seriously – DANG!! I got about as giddy as a 12-year-old girl watching that video of Froning!!! BEAUTIFUL!

    • Emily D. says:

      You see the video of him doing WOD 1? He doesn’t break a sweat until the end…nuts. Plus he is as nice as nice can be.

      and why do eyelashes like that always get wasted on boys 😉
      not fair!

  4. FreakinA says:

    Scaled @ 85
    8:38

    I’m with Tye, the CFHSV XC is sweet.

  5. Brady Wakefield says:

    Scaled at 75# = 11:51
    Running is not my favorite but thats why I work out it. The new track is fun and keeps my mind occupied trying not to trip and kill myself.

  6. Penelope says:

    10:50 (rx’d); Great coaching today from Jake on SDLHP.

  7. Robb says:

    11:37 RX’ed

  8. Emily D. says:

    13:46 rx’d weight but had to row instead of run because of my crappy ankle. rowing and then doing SDLHP sucks.

    I was looking and I can’t see where I have ever done SDLHP at that weight (in a WOD) so big thanks to Russell for not letting me wuss out and make it easier 🙂

  9. AJ says:

    11:51 scaled @ 55#

  10. James Stranahan says:

    2+400m scaled at 65#

  11. Justin says:

    7:32 rx’d

  12. Russell says:

    Hi Guys,

    Just wanted to say thanks for the interest in the farm share program (Doe Run Farm). I also wanted to get some feedback on whether those of you who have signed up (or are on the fence about it) would like to use Doe Run or Dennison’s Farm. Both have been recommended by members but the cost and selection vary. Check out these websites and email me if you would like to help out with the decision:

    http://www.localharvest.org/doe-run-farm-M9124

    http://www.denisonfarm.com/

    My email is berger.katherine@gmail.com

    Thanks!

  13. Russell says:

    oh, whoops…that was katherine by the way!

  14. stacey says:

    12:32 or 12:36…cant remember which…

    400m rows, instead of runs…
    55# SDLHP

    arms were jello-ish…I need to work on using my hips during SDLHP’s bc I think I just arm pulled all of them along with the rowing….ugh