I have been focusin a lot on fixning issues I have with my hip/back. I have been doing a lot of stretching, foam rolling and really focusing on form and keeping core tight during lifts.
workouts I have done in the past couple weeks:
Front Squats
135x5
155x5
175x3
185x3
3 rounds of
10 Hang power cleans 135lbs, then 3 rounds of 'Cindy'
(so total of 30 HPC, and 9 rounds of cindy.)
time 11:25
Clean and Jerk
95x3
135x3
155x2
175x1 (failed the jerk)
Was really just focused on the basics, pulling myself under the bar. And then driving under for the split jerk as well.
10,9,8,7,6.....1 Sumo deadlift High pull 95lbs
1,2,3,4,....10 Thruster 95lbs.
run 400m
time 14:30
Overhead Squats (again just focused on good form and keeping core tight. Felt good)
95x5
115x5
135x5
then:
50-35-20
BW squats, push ups, double ubders, Knees to elbows.
16:01
5 rounds of
15 reps. 40lb dumbbell split cleans,
15 pull ups
14:30
I meant to do the WOD Erin, I did the pull up count wrong. It should have been 21 pull ups per round.
I feel i am back on track now, I am becoming more competitive again. I am reforming myself, my training, and my goals. I am enjoying this again....
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3 comments:
Where do you get some of these workouts? are you making them up or do you have to sign in to something for Crossfit to get other workouts aside from just the W.O.D?
I either made them up, borrowed from other WOD on the main page or just married or altered old WOD's.
Hey man you should come up to Carol Stream and see the new box. I am there and working for the compant ATI. It is a good company and something to look into when you get tired of equis deportes.
Back to your question if you want some ideas to try some of your own training go to maxfitusa.com or try crossfitfootbal.com or just surf the affiliate page.
I will be home on the 16th shadowing a friend of mine at his own personal training facility. Do you work later in the afternoon on saturday? What is your schedule typically like? I will need to know enough time in advance as I have no car up here.
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