Wednesday 2011.05.04

May 4, 2011

CrossFit Level 1

Skill
Hip Extensions. 2 sets of 10 practicing correct spine alignment.

Strength
Sumo Deadlift High Pull.  Practiced technique since mine is dreadful.  Couple sets of 10 at 65#, couple demonstrations of what not to do at 95#.  Must work on glute activation.

Met-Con: “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Pull-Ups: 8, 8, 8, 8, 6, 6, 5, 5 (54)
Push-Ups: 5, 5, 5, 5, 6, 6, 6, 6 (44)
Sit-Ups: 13, 12, 12, 12, 11, 11, 11, 11 (93)
Squats: 17, 17, 17, 17, 17, 17, 17, 17 (136)

Total: 327.  Pretty clear what needs to be worked on here.

CrossFit Level 2

Buy In
For Time:
400m Run
40 Push-Ups
400m Run

7:43.  Wow push-ups are hard after… push-ups.

Workout
Deadlift 1, 1, 1, 1, 1

95, 135, 155, 185, 205F, 185, 155, 135

Worked on sumo deadlift (i.e. glute activation.)  Apparently I have somewhat of a problem with this — I always want to just use my lower back (no bueno.)  Although my troubles might have been also somewhat related to the tabata squats from earlier.  Legs have felt better. 

Cash Out
5 rounds for time of:
30 Double Unders
30 Sit-ups
30 Overhead Walking Lunges, 45lbs

17:04.  Ouch.

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