Skill:
Pistols
3-3-3-3
Work on technique, depth and if you're technique is sound - weighted.
(Last completed 12/22/10)
WOD:
"Christine"
3Rds
500m Row
12 Deadlifts BW
21 Box Jumps 20"
(Last completed 5/19/10)
Post loads, time and thoughts to comments.
Posts
22 comments:
Damn, I could actually do this workout with my bad shoulder. Gonna have to think of a way to get in there today after my Chiro appt.
Mark/Nick, if I can get in, I am already calling I maybe a few minutes late :)
10:43 at 190lb
looks like we forgot to do pistols
WOD: 12:54 @ 185 lbs ... 45 seconds quicker than previous.
Pistols: 3 @ BW, 3 w/15lb KB, 3 w/26lb KB, 3 w/53lb KB ... and a whole lot more since Nick decided to "challenge me" today.
chris did you get your cd brian has it
no i didn't ... brian wasn't in today. hopefully friday. thanks.
Rx'd- 9:14 @185lb. (1:16 pr) See you in EHT tomorrow @ 3:30 and Saturday @ 8:30. Looking forward to it!!
(body weight pistols)
WOD: 12:36 @140lbs
My row has lots of room for improvement.
Thanks Mark for the in your face push at the end with the box jumps! I needed (and enjoyed) it! :)
Off tomorrow.
Damn, the one time the Chiropractor was backed up had to be today. Hopefully, I will be back in next week. Keep up the "no arm overhead" programming :)
WOD: 14:52 155lbs, box jumps are still so slow.
Priya way to push through those box jumps at the end!!
Great job 4:30 and 5:30!
WOD (175 lb) - 9:32
WOD: 9:07 155lbs (which unfortunately is 4lbs heavier then my body weight) I think I need to eat more!
I wouldn't have accomplished this time with out the help of my stunt double Kevin and Coach Mark pushing me on the last round! thanks guys
WOD 10:08 185lbs ( 1 minute faster than last time)
Way to push through 4;30 and 5:30.Great all out effort by everyone today.
Priya way to push through today, great effort and you box jumps at the end were awesome.
Hey Everyone! I just wanted to say thank you so much to Mark and the 4:30 crew for all your encouragement. I really don't like being the center of attention, but for something like that, it's just a real boost and I appreciate your help so much. Special thanks to Paul for being my private coach.
DL 95 (went light today due to back issues)
WOD time 14:07
WOD 12:54 @ 215 lbs.
First dance with Christine. She saved the last dance for someone else. Definitely room for improvement although I felt like I was moving at a good pace.
Great job 6:30 crew! Way to push! Thanks Kevin & Maria for sticking around and pushing me through the last round of box jumps. Thanks Mark, as always, for great coaching and positive reinforcement.
nice one today, tho my bodyweight is a bit much for me, i did 185Lbs, 14:33
15:49....165lbs. I never would have been able to do my real body weight which is embarrassing but whatever. Tough workout. Christine is a Bitch. Great work 430!! Thanks everyone for pushing me through it....especially Paul and shane..it helped so much. Great coaching as always Mark!
10:19 @ 165lbs
Regular ol' Pistols, no added weight.
Btw, I haven't been this light since Sr year of high school!!! And I've never been this strong. Crazy... seriously, crazy.
Great class 6:30!! Way to go Bridget... Congrats again!
oh, and I personally love clean snatches... "AND," I mean Clean AND Snatches!!! My bad.
Hahaha....
So about the cleans and snatches, I'll throw my 2 cents into the ring if anyone cares to read, feel free. Kind of late at night so I may throw this up tomorrow again. Be forewarned, I had some coffee today and have no homework ha so this is a long one, but I feel like it's got some good stuff behind it
Ever catch a sunday football game, or basketball game or any professional sporting event and happen to notice how ripped, athletic and freakish some if not all of the players are? Sure this can be attributed somewhat to athletics, but it's also got a great deal to do with hard work and not jus how gifted these guys are, but WHAT these guys are actually doing in the gym.
When we played football in high school we all did the same thing: bench press, some squats(nowhere near below parallel) deadlifts,some ill-performed cleans, then a bunch of accessory crap like pecdeck, dumbell flys, bicep curls, etc. No sleds, no prowlers, no weight vests and hardly any intensity-centered workouts. Sure we ran sprints and stuff, but that's not the intensity we needed.
When I got to college in Florida I noticed we did things quite a bit differently. We did these things called push presses, snatches, jerks, and explosive plyometric things such as jumping exercises (broad jumps, vertical jumps, box jumps). Back then I had absolutely no idea at all why we were doing these things and what the hell they did differently than anything I ever did before lol
But looking back now, these guys were doing things right. I stumbled across an article by Glenn Pendlay describing how he trains his athletes. The guy has worked with olympic weightlifters, NFL prospects, and everyone in between. His training program involves a ton of olympic lifting, explosive training exercises, and crossfit-esque workouts. The guys he trains are gaining solid lean muscle and increasing their athleticism are ridiculous rates.
Don't worry I'm getting to the point lol Which is that the olympic lifts and explosive concentric movements build lean muscle by the shitload. We're all already crossfitting and using the best total fitness program around right now. Using the olympic lifts applies directly to athleticism and helping you with your fitness.
Now there's two sides to this. If you're just looking to get into shape and improve your fitness then you may not have great interest in the olympic lifts. This is perfectly fine, we're already crossfitting. But for those of you who want to take your athleticism to the next level, gain lean muscle, and become more explosive then I feel like the olympic lifts will do that for you absolutely. There's no right or wrong. I'll get down off the platform now haha just was interested in the new poll and wanted to maybe put the olympic lifts in perspective to our style of training. Here's the article, pretty good read
http://www.t-nation.com/free_online_article/most_recent/too_much_muscle_the_glenn_pendlay_secret
Joey O... great post... possibly the best ever to appear in the comments. Well said, bro!
4:30....... Awesome class.. I love this shit!! The push and confidence that's given is a tribute to everyones strength. You guys are great.
As hard as it may seem, it gets easier when your done.
Not real happy with my WOD but a nagging back injury will do that too ya!
Priya, kelli way to push.
This Wod did everything it was intended to do: wind the hell out of you and totally mess with your head.
wod: 10:39. Thanks for the "motivation" mark HA
Joey O. Dig the post. Very well said. You are smarter than you look.
10:23 185 lbs deadlift
3-3-3-3 pistols 1pd
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