Had a good day, did the pool with the kids and the gym. What’s new?
I am SO excited about the potential box opening in Cape Coral! It’s gonna be the bomb & have kick ass coaches! Wink wink….
Started measuring out my food in Paleo Zone blocks, my energy sucked today!
Workout:
5 Rounds for time:
50 Sumo Dead lift High Pulls
Run 400 m
Well, my time was 13:47
BUT Im gonna have to say Sue and I kinda blew our WOD…LOL
We had to do the lift first bc of the space issue at the gym..ugh. We also had to use kettlebells bc they wont let us bring bars over in the cardio section. (the box couldn’t open fast enough!) Then there’s the issue that we are using treadmills and they take forever to start and stop. So I started with a 50lb KB, and ran a 440m. Then switched to a 45KB, then switched to a 35lb bc the 45lb was a B*tch! Then I ran a 400m. Then used a 25lb, and then a 30lb…ughhhhh!!!!!!
Strength Work:
Hang Clean: 3-3-3-3-3
60-70-80-90-105 PR’D the mo fo
Front Squat: 3-3-3-3-3
110-120-130-140-155 PR’D that one too!
Bench press: 3-3-3-3-3
85-95-105-110-115
Strength work felt good. But my body is dead. Going to bed early tonight. Laundry will have to wait!
Nutrition:
B- 2 eggs, 2egg whites/1 tbs EVOO/2c strawberries/1c mushrooms 3-3-3
S- 3oz turkey/ 2oz nut mix/ small banana 3-3-3
L- 3oz turkey/apple/1c strawberries/9 almonds 3-3-3
S- 2 tbs Almond Butter/small banana/3oz chicken sausage/1sq 85% 3-3-3
D- 3oz chicken breast/ 1c broccoli/1c sweet potatoe/1sq 85%/1tsp AB 3-3-3
S- Nut mix
Im not gonna lie, I was hungry after dinner! I shot for 15 blocks of each but the nuts kinda came in later…..
Tuesday, May 18, 2010
Box. Box. Box.
Posted by Xfit Lauren at 6:55 PM
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2 comments:
We PR'd ALL NIGHT!!! WOOHOO!!!
OK. so break down the front squat. First thing on the front squat that we have to talk about the stance then position then grip. we have three stances in CrossFit. the first is jump position. Jump position is where the feet are directly underneath the hips. Next is catch position in which the feet are directly underneath the shoulders. Finally it is squat position in which our feet are slightly outside of our shoulders.in our front squat our feet should be and squat position. Next we'll talk about the position. The position of the body should be located in which the elbows are up in the bar is resting on the meet of the shoulders and the shoulder blades are rotated forward to create the meet. And training the front squad we need to keep those elbows as high as we can. Please realize I'm using dictation software so there are errors I'm sorry. One performing the front squad we want to start by coming down but still keeping the elbows high. With that we want to control the dissent and explode on the way up. What we explode on the way up we want to drive those elbows as high as we can. Once we do that the weight will come up with with that movement. There will be a small transition at the bottom in which the weight stops and proceeds upwards it is at that point that we want to catch and drive those doubles up as high as we can keeping the chest up and the elbows up to finish the front squat
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