WOD
Rest Day
I will have a team workout for those that have set a number in all of the strength lifts we've done this week.
You may also make up the dead-lift, clean & jerk, back squat, or power snatch this morning as well.
Post what you did and results to comments.
Ron Jenkins squatting the house.
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Have you guys enjoyed these past few days of strength lifts? Would you like to see more of them? What's your idea on always having a strength lift before a met-con everyday, as long as you know what weights you should have on the bar for every set (percentages)? Or do you think regular programming with strength days every now and then is more down your alley?Post thoughts to comments.
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CF Footballr's, I will post the WOD for the day from now on, on the GG blog. I may throw a curve ball at you though and alter the workout to my liking as I did for "The Mooch." Check it out.
You doing the Football WOD can come in and do it as early as 8AM. If not, you can also come in at 9 or 10 to complete it as well.
I liked the strength days a lot ...I used to absolutely hate strength days but now I feel the exact opposite and love them. I think it's nice to have more time to really focus on technique of a specific lift and sometimes when we do them so far apart I feel like I've forgotten the things I fixed last time but every time we do them they get better and better so doing them a little more often w/ metcons would be great I think!
Hope everyone has a fun weekend!
Shelley
today's CF st louis wod f-ing SUCKED!
40-30-20-10
wall balls
ball slams
kb swings (1.5 pd)
situps
the kicker was that every minute, you had to do "bastards" (burpee into a tuck jump)--1 rep if you were in the 40-set, 2 in the 30, etc. this took me almost 27 mins. i don't know if it's the humidity or what.
i really hated this. during it i was thinking it was just too long and i almost quit.
As for today, I came in at 9 and did the team wod, which blew goats, and then stuck around and made up Wed's clean and jerk 1rm wod. To my surprise I got 154#, which is a new pr. It wasn't the prettiest but it counts.
Not that anyone cares, but I'm starting a strict Zone Monday and a strict regimen of Crossfitting and cardio. I'm tired of just doing the workouts and eating like sh*t. I really want to optimize what Crossfit does for me because not everyone has this chance to be in such an amazing gym and being taught by amazing coaches. Why waste it?
If any of you want to hear a funny story...just ask Joe C about his night last night... :o) Sorry Joe...had to call ya out! I'm sure Jen Thomas and Ben will agree it's a good story to be told!
I think it works well for me to have a lot of heavy days in there, but i don't think 5x5 DLs really does much more to build my DL strength than doing heavy DLs in a metcon, like the 5 rds of 5 DLs at 275 and 10 burpees, for example. Or 21-15-9 225# BS and 75 DUs after each set. I'm pretty sure stuff like that combined with the occasional pure strength day has been making me stronger.
I am still ragged from the stupid metcon I did here. next time they suggest a cluster-F@*# like that I am just saying 'no'.
92# Clean & Jerk 1RM
D.
After I did the 11:00 friend day, gosh there was a lot of new people today!
3x
200 meter run
7 burpees
12 box jumps
12 (16#) ball slams
12 walking lunges with 20# DB
7 burpees
12:27 or something like that.
I really like strength days too. I know this is crazy but after strength days I dont "feel"like a got a work-out. I understand you burn more after strength but if I"m not passed out on the floor then I didn't work-out hard enough. I probably should have done some of the met-cons after but strength days do take up the entire time. I like to see new PR on strength days and keep the form constant.