Clean and Jerk Day
Today, WOD #3 for the CrossFit Games was announced.
It’s simply as many squat clean and jerks one can complete in five minutes (5:00).
Men – 165 lbs
Women – 110 lbs
Me?
I scaled. 135 lbs, and I managed 13 rounds.
I’m completely wrecked, thank you.
I’m Back …Breaking My Back
First day back to daily CrossFit WODs in a very long time.
“Welcome back, Christian.”
Thanks, me.
And the WOD is “Michael”.
Three rounds for time of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
My time? It’s wasn’t pretty. Let’s just say that I’m glad to be back and will focus first and foremost on my form and execution. Times will come later.
Skills Day
Today’s WOD called for 1x1x1x1x1x1x1 of deadlift, but we didn’t do that since jay is still learning the compound oly lifts.
We worked on:
- Handstand holds (10 second progressions for 10-40 secs.)
- Kipping pull-ups (Christian worked on butterflies)
- Deadlift (Jay-135lb, CG-185lb) in sets of 5
- Power clean form
- Squat clean form
Results:
Jay is still a little clumsy with compound movements, but has improved quite a bit. We kept the weight light as we’re running a fast 5K race in the a.m. and Jay is still new to the deadlift.
Next time, we’ll crank him up to 155lbs.
…and to our handstand holds up to 1 minute.
Jason David story
This is a great CrossFit success story.
We’ve all seen the garbage before and after style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude …with average genetics …and what can be accomplished using the CrossFit methodology:
Read Jason David’s story
and, watch Jason shred a “real man’s” Fran in 3:47
Angie 11/16/09
Oh, the lovely Angie. She’s no joke.
WOD
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
for time…
Results
Jay: 34:52
Christian: 27:25
As RX’d.
Again, Jay continues to work through kippings, so there’s a lot of jumping pull-ups goin’ on for him. I have the kips down, but fall apart after 50 and my reps become chopped up terribly.
I continue to struggle with push-ups, breaking them into sets of ten, and sets of 5 or less by time I reach 50 or 60 or so.
Once Jay learns kippings, I’m screwed.
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Phone: 704.FAR.THER
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