Thursday, March 21, 2013

Friday 3.22.13

Heather

MASTERS & REGIONAL ATHLETES
Recovery Day.

GAMES ATHLETES
1.  3 Position Hang Power Clean
5 sets of 1 Power Clean from High Hang + Hang + Below Knee
Each set is three reps from the:
High Hang - pockets
Hang - mid thigh
Below Knee - not the ground
No dropping between reps.  Each position should be easily distinguishable from the other.
Post scores for all five sets.

2.  "Saucy Little Bunny"
3 RFT:
30 HR Push ups
30 Cal Row
30 KBS, 70/53

3.  3 Giant Sets of:
20 GHDSU
20 Hip Extensions
20 Band Pull a parts


"Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" 
- this is the key to effective implementation of CrossFit programming."
-Greg Glassman

17 comments:

  1. I programmed this wod for my clients last sat! excited to hit this tomorrow

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  2. Love it when the wod names are included, that way I don't have to head over to CFNE's website to find the name! Hopefully that can be a continued feature.

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  3. 241 missed 4 or 5 muscle ups. At least I love hang cleans so today will make me feel better

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    Replies
    1. Next year I really need to work on my motor more. I think I got so caught up on the strength stuff that I forgot that there's gonna be 17 minute amraps haha. All this light stuff for high reps is killing me

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  4. 3 mile recovery run (930ish pace) & 10 min on airdyne...feel good will hopefully add reps sunday

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  5. 1) High Hang+Hang+Below knee+ Jerk
    135-165-185-205-220

    2)17:01

    3)Done

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  6. 1. 154-176-198-210-220
    2. 14:19
    3. Done

    Feeling pretty good after yesterday's wod. Quads a lol sore, might be a lil more sore tomorrow.

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  7. 26/5'9/165/southeast
    1. 185-205-225-245-250-250
    2. 11:55
    -kb unbroken
    3. complete

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  8. 1. 115/125/135/145(f-below the knee)/140
    2. 13:12- paced the row for sure ...all movements unbroken
    3. check

    legs are sore from wall balls :)

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  9. 155, 185, 215, 245, 265 f

    17:57

    Done

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  10. 60kg, 70kg, 80kg, 85kg, 90kg

    17:53

    Done

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  11. 1. 185, 205, 225, 235, 240 (5 power cleans at 225# just to work on true power clean form. These felt good)
    2. 13:02 RXd
    3. Done

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    Replies
    1. famous one upper! :) good job as always!!!

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  12. M/5'9 140-144# 14 yrs old:

    1: 95-105-115-125-135 missed 145 on the last rep:

    2: 17:01 (55......400 meter run)

    3: done

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  13. 13.3 - like 226 I think, DUs ate me up.

    I did 246 on 12.4. I guess the cumulative effect of being sick, a heavy workload at the office, studying for exams, and training at 5:30 AM most days has taken a toll. Oh well, roll with the punches and figure out a solution!

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  14. Goat work
    12 OTM
    3 weighted pullup @35#
    3 pwr cln 225#

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