Heavy shoulders
Shoulder Press
2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2
As usual, a CrossFit WOD that looks easy, sounds easy, …but hurts like Hell by the 7th set.
175lbs.
Done.
A Little Bit Mo’
Did my own run WOD.
10-12 rugged miles at Sweetwater Creek State Park with the Mad Mexican.
Done.
Fight Gone Bad, Terrible, Rotten, …
…but lovely.
Yup. Nailed Fight Gone Bad this morning with my boy Vic’tah “The Mad Mexican” Zamudio.
First up though, a little 6-ish mile trot through the woods, at a decent clip, THEN, bust up some CrossFit WOD action.
Fight Gone Bad
3 Rounds of 1 minute each of the following movements:
- Wall balls - 20lbs
- Sumo deadlift high-pulls - 75lbs
- Box jumps 20-inch box (I think V made us do 24″)
- Push press - 75lbs
- Row - for calories
- no rower in my home gym, sub’d burpess, counted reps.
Victor: 212
Christian: 237
While its not a true FGB without the rower, the burpees made it much harder in my opinion, but I hate burpees.
Fight Gone Bad Explained
Coach Glassman explains the concepts behind this workout
J.T. – Harder Than It Looks
Crossfit WODs are notorious for looking rather tame on paper.
J.T.
21-15-9 of:
- handstand push-ups
- ring dips
- push-ups
Sounds simple enough eh?
Ha.
5 HPUs in, I had to drop and continue in sets of 3-5
Dips I scaled to bar dips since I was training at the YMCA.
Push-ups? ok, I handled these with general ease but DID NOT do them to the new push-up standard.
Took me almost 20:00 - TOUGH!
Annie does JT back in the day
Squats – frontside, that is.
Oh yes. Front Squats.
I always hope that my thrusters will get forever faster as I get stronger at the front squat, but It’s been awhile since we focused on them solely. It felt good.
WOD
3 – 3 – 3 – 3 – 3
- front squats
Results
After a good long warm up of:
- Oly lift warmup
- 1:10 handstand hold (against a wall)
- 15 pull-ups
- 15 push-ups
- 15 squats
- 3 x 5 progressive weight squats
we jumped into heavy (for us) front squats. Jay’s form is really good and mine continues to improve. I can get a bit deeper than Jay, but I think I suffer more “forward lean” than he does. Gotta keep working on the straight back – never let up.
- Jay: 135, 155, 145, 145, 145
- Christian: 155, 175, 165, 165, 165
Finished up with some easy back extensions for good measure.
I’m gonna blame the new little puppy in my house for making me a little tired today – that and I also run 30 minutes barefoot each morning {wink}
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