Monday, November 2, 2015
Coach Artu & Scott
(5:30 PM) NorCal CrossFit ~25 people
Shuffle 50m, Jog 50m, Jog Backwards 50m, Jog 50m, High Skip 25m, Jog 75m, Burpee Broad Jump 25m, Jog 25m, Sprint 25m, Jog 25m, Sprint 50m, Jog 50m. With PVC stretch shoulders with PVC wrapped around behind triceps, grab with opposite hand and bring forward. 10 pass throughs. Power Clean sequence with PVC bring to hip, high pull, clean, squat.
3-3-3 Push Press @ 85% of 1RM.
I worked out with Shohib and built up the weight from 45#, 75#, 95# and finally 115#. I stayed at 115# for my second set and did 125# for my third set. Lifting keys were to push from heals and engage quads to maintain bar over head. It should be a push press rather than a push jerk.
10 min EMOM of 1 Power Clean, 2 Squats, 6 lunges alternating legs.
Rx was 155# (which Shohib was able to do). I used 95# for my first two and then went up to 105#. This felt really good and I was able to consistently finish in 20 seconds. I possibly could have done 115#, but decided to take it easy. I felt really confident with the neutral back stuff I have been reading in Kelly Starrett's book.
I finished with squat against wall and flared legs. Before class started, I did some jump rope drills.
The staff is really friendly and the gym is huge. They have two rigs, a huge open space, 15 rowers, a strength training area and a yoga room. I got a Work & Sweat t-shirt that was on sale for $10. I will be proud to wear it.