Wednesday, February 15, 2017
West Metro CrossFit
Coach Soloman - (9:00 AM) - about 8 of us including Brian, Erin and me
Warm Up
400m run and WMCF warm up
SWOD
15 minutes to work up to a heavy single Front Squat for the day
Start with shoulder openers, 45#, 95#, 115# and then worked up with singles 135#, 155# and finally 175#. Got an education on belts. Coach Sol's philosophy is to not use belt for support but tactile feedback for bracing torso.
WOD
5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (40’s/25’s)
I used 150# for the front squats, 24" box and 35# for the bear crawl. I was capped at 3 rounds + 2 front squats. Each missed rep was a 1 second penalty. A full round is 8 reps (1 rep for each 5m of Bear Crawl). Total time 7:14
CASH OUT
4 rounds not for time of:
5 Strict Chin Ups
5 Strict Ring Dips
5 Rotator Scarecrows – no more than 10#’s
I did standard pull-ups instead of chin ups and Ring lowers for the last 3 rounds. The rotator scarecrows were interesting. I used 5# and would have been better off using 2.5#
West Metro CrossFit
Coach Soloman - (9:00 AM) - about 8 of us including Brian, Erin and me
Warm Up
400m run and WMCF warm up
SWOD
15 minutes to work up to a heavy single Front Squat for the day
Start with shoulder openers, 45#, 95#, 115# and then worked up with singles 135#, 155# and finally 175#. Got an education on belts. Coach Sol's philosophy is to not use belt for support but tactile feedback for bracing torso.
WOD
5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (40’s/25’s)
I used 150# for the front squats, 24" box and 35# for the bear crawl. I was capped at 3 rounds + 2 front squats. Each missed rep was a 1 second penalty. A full round is 8 reps (1 rep for each 5m of Bear Crawl). Total time 7:14
CASH OUT
4 rounds not for time of:
5 Strict Chin Ups
5 Strict Ring Dips
5 Rotator Scarecrows – no more than 10#’s
I did standard pull-ups instead of chin ups and Ring lowers for the last 3 rounds. The rotator scarecrows were interesting. I used 5# and would have been better off using 2.5#
No comments:
Post a Comment