Endurance Training Part 1
Endurance Training Part 2
Greg reaching the top!Midwest CrossFit Challenge Demo - Part 2
As promised, here is Joe crushing 30 muscle-ups. Enjoy!
As promised, here is Joe crushing 30 muscle-ups. Enjoy!
WOD
Hang Power Clean 3-3-3-3-3 reps
rest 5 minutes, then,
Overhead Squat 5-5-5-5-5 reps
Double strength day. Try and get as heavy as you can on the hang power cleans and then proceed to get some work in on the overhead squat.
Post loads to comments.
Hang Power Clean 3-3-3-3-3 reps
rest 5 minutes, then,
Overhead Squat 5-5-5-5-5 reps
Double strength day. Try and get as heavy as you can on the hang power cleans and then proceed to get some work in on the overhead squat.
Post loads to comments.
as for the article, i liked it. when i ran cross-country in high school, i still would have never dreamt that i would run a half marathon. but i did, with very little distance training, and i owe that to crossfit. i do think that doing the longer distances once in a while and crossfit is a good mixture and makes you a better all-around athlete.
anyway, good luck with the cleans and squats and i'll see you all friday.
remember that I'm having a kentucky derby party on saturday. details tomorrow...
154 on OHS could have gotten more but my wrist was not having it. Felt really good.
174 x 3
Overhead Squats
174 x 5
A
Overhead Squat = 108 X 5 on last set. This is a reall weakness for me, but getting better each time we do it.
See you tomorrow.
77 on OH Squat
Nice job to Amanda, Greg and Crystal for doing awesome tonight!
5 x 154 on the OH squats
great job today guys! See you all tomorrow!
Megan
One the most interesting points Steve Bonn makes is introducing Protein after 2 hours into an event
The other point that I think is misunderstood is how fast we can recover from a workout. When we did the squat workout April 17th, I could not run or any do any other significant workout for 4 days. Again hats of to Zach J and Joe’s help on the contrast showers I have had amazing results with this. And it is better use of time then the 20 minute Ice baths that I had been doing. I look forward to Ricky and Joe’s comments on how to speed recovery.
The prose running technique is right on, I have been using Prose in my running workouts with amazing success but it takes incredible concentration. Tonight I did 4X800 meter repeats using prose and took 30 seconds of my pre-prose intervals. As far as Brian’s respiratory quotient test, his sample group is not large enough and he did not have a control group. In my opinion its hard to draw any conclusions from his limited test, although I do agree with his underlying argument. I look forward to more athletes testimony about this.
As far as the Crossfit type work out vs. the more traditional endurance workout, One the tests will be this weekend when Steve and I do the Lincoln Half Marathon. I have not been putting in the miles I normally would have before Crossfit. The true test will be when Jeff and I travel to do the triple T in Ohio in three weeks. We do one sprint triathlon, two Olympic triathlons and one half iron man triathlon in 3 days
OHS 103.5 - these felt a lot better, and I could have gone heavier, but my arms and shoulders weren't having it.
142OHS x 5 and only did three sets because I started to feel weak and don't need any more injuries.
OHS: 63...sucky but whatever, back was sore...again!!