Coach Ben, question, as to Metcon work, are we still in the "metcons suffer" phase? Or should we feel some improvement? As I track my progress, I've noticed that metcons with heavy loads and those that are short and heavy domains have improved immensely. Any metcons or burners longer than 10 mins, I'm still feeling my way. Hope you can shed light.
But overall, the programming has been enriching and awesome. I've broken plateaus, made major gains and PR'D along the way. It has fueled my passion for the sport more, and keeping my expectations open further in Crossfit.
C&J: 1x165#, 4x185# (happy with these. year end goal was to 1RM at 185#, and now I'm doing multiple lifts at this weight) WOD: 14:57 (45#s) Backsquat: 245#
Had to skip yesterday. Woke up with what I thought was just a neck tweak from what I assumed was a bad sleeping position. Turns out it's a bulged disk in my neck. Lovely... Feeling a bit better today so I did some Front Squats 2 x 1 @ 295, 2 x 2 @ 275 and GHD work. Then 15 min AMRAP 200m run and max ring dips - 10 rounds (80 dips). Prob back off the oly stuff until the neck bulge calms down.
C&J - 245,265,265f,265,265 WOD - 15:03 Rx what a mobility nightmare for me. Form was atrocious. While I "did" all the DB Hang Squat Clean Thruster reps, I'm not confident I'd call any of them a clean rep.
Goat work m/u sets of 3-4 225 5x1 c &j 305,325 bs 13:03 wod back felt good today, Had my left knee drained tues and Hope that does the trick, hate the age thing
No dumbells. Can 16 kg KBS used as mods/sub?
ReplyDeleteOr 100 lbs loaded BB?
Delete155,145
ReplyDelete245, 235
10:04
Sorry wrong day!! Will post today's later.
DeleteC&J: 205/215/225/235/245
ReplyDeleteBack Squat: 2x2: 365#
12:55... Sub 100 lbs. BB for DB
Coach Ben, question, as to Metcon work, are we still in the "metcons suffer" phase? Or should we feel some improvement? As I track my progress, I've noticed that metcons with heavy loads and those that are short and heavy domains have improved immensely. Any metcons or burners longer than 10 mins, I'm still feeling my way. Hope you can shed light.
But overall, the programming has been enriching and awesome. I've broken plateaus, made major gains and PR'D along the way. It has fueled my passion for the sport more, and keeping my expectations open further in Crossfit.
Props to you and the CFNE team.
We are doing Metcons every training day. You should be getting fitter at all time domains. Awesome to hear about your gains.
DeleteIf you don't have DB's use KB's. If you don't have KB's use 115/85# barbell.
Thanks Coach. Rest assure progress is evident, will monitor my "metcon lungs". Will keep track.
DeleteUsed 100 lbs for metcon.
C&J: 1x165#, 4x185# (happy with these. year end goal was to 1RM at 185#, and now I'm doing multiple lifts at this weight)
ReplyDeleteWOD: 14:57 (45#s)
Backsquat: 245#
Congrats Eugene - crushing it!
DeleteHad to skip yesterday. Woke up with what I thought was just a neck tweak from what I assumed was a bad sleeping position. Turns out it's a bulged disk in my neck. Lovely... Feeling a bit better today so I did some Front Squats 2 x 1 @ 295, 2 x 2 @ 275 and GHD work. Then 15 min AMRAP 200m run and max ring dips - 10 rounds (80 dips). Prob back off the oly stuff until the neck bulge calms down.
ReplyDeleteIs there a place to register for that Competitor's Competition in Jan yet?
ReplyDelete1. Still nursing the collar bone so I did back jerk. Hit 275 for all 5 sets.
ReplyDelete2. 435 x 2 (10# pr!)
3. 11:17 with 1.5 pood kbs.
I hate burpees.
C& J: 115#
ReplyDeleteWOD: 30# 13:xx?
BS: 2 x 170#, 2 x 175- depth questionable on second rep,- down to 2 x 165# to nail depth, working on this.
C&J - 245,265,265f,265,265
ReplyDeleteWOD - 15:03 Rx what a mobility nightmare for me. Form was atrocious. While I "did" all the DB Hang Squat Clean Thruster reps, I'm not confident I'd call any of them a clean rep.
1. C&J 5x1 243# first rep and 198# across
ReplyDelete2. 2x2 287#/309
3. Wod: 11:40 as RX´d everything unbroken but veeeery slow.. body wasnt with me today!
1.) C&J 185# across 5x1
ReplyDelete2.) BS 2x2 305# (ugly)
3.) 12:34 RX, worst wod i have had in a while, need to get my lungs back just wasn't feeling it today
1) 215, 225, 235, 245, 250
ReplyDelete2) 365
3) 10:27
1) 205 215 225 235 245
ReplyDelete2)300
3) 10:05
Lungs felt like they wanted to explode
1. 225#
ReplyDelete2. 315#
3. 14:01 1.5KB's
TTB are a goat of mine. Which means they would be a whole lot easier if I would just stop being such a little bitch.
1.250#
ReplyDelete2.335# low bar
3. 8:45 45#db's. I was feeling nice so i let dr.ryan used my 50"s!
remeasured 800 distance, realized we ran an extra :40 each 800 yesterday feel a touch better about yesterdays wod.
245#
ReplyDelete435# this girl wanted to video me squatting so I went bigger than I should have hahaha
Had to go eat squats made me hungry ill do the metcon later
1. 235
ReplyDelete2. 355, 2 then 1, failed 2nd attempt on second set
3. 13.27 w. 53# kb
PC&J 225x3, 235x3
ReplyDeleteSquat 355 for 2x1 (I guess I can't do 90% for 2, oops)
WOD 11:26
Goat work m/u sets of 3-4
ReplyDelete225 5x1 c &j
305,325 bs
13:03 wod back felt good today,
Had my left knee drained tues and
Hope that does the trick, hate the age thing
CJ 225
ReplyDelete365
315
12:33
Challenging WOD
1. PCL+JERK 5X1 250lb
ReplyDelete2. BACK SQUAT 2X2 heavy 290lb
3. 12:02 RX
1.PCL+JERK 5X1 215lb
ReplyDelete2. BACK SQUAT 2X2 heavy 305,325lb
3. 12:40 RX
This comment has been removed by the author.
ReplyDelete1. Clean and Jerk: 5x1x215 good day 225 here I come
ReplyDelete2. Wod: 12:10 rx
1-
ReplyDelete225 (struggling)
2-
315
3-
13.27
1. 5x1 pwr Cln&J @ 250#
ReplyDelete2. 2x2 Low bar BS- 335#
3. WOD- 9:07 as Rx
1. Jerks 5@ 145 -stayed light. Still recovering from competition
ReplyDelete2. Wod 14:02rx
1.330#
ReplyDelete2. 198# failed on 220#
3. i had to go to work!