Friday, March 22, 2019
It is really nice to be at a box again and participating in the CrossFit Open. I did not have any delusions of grandeur, but I was very pleased with myself for completing all of the workouts.
19.1 - Wall Ball Shots / Rowing - Rx
19.2 - T2B / DU / Squat Cleans - Rx
19.3 - Walking Lunges / Box Step Up / HSPU / HS Walk - Scaled
19.4 - Snatch / Burpee / Pull-ups - Scaled
19.5 - Thrusters / Pull-ups - Scaled
19.1 Rx sucked and I need to train with the 20 med ball to 10' more often
It was really great to have double under well enough to do 19.2 Rx. The T2B were hideous singles.
19.3 I did not have walking lunges with the DB overhead.
19.4 I might have managed 95# snatches, but felt safer at 65# and had I gone Rx, I would not have bar muscle ups.
19.5 I might have managed 95# thrusters, but C2B would have been really ugly.
I would like to pick off my limiters between now and next year's Open in October.
To that end, I would like to do additional work 2x/week on the following progressions. Ideally, I would opt for 6 week cycles and given my limiters, I will have to forgo working on 115# OHS. If I happen to be strong enough for C2B, I would like to work on muscle ups also. Similar to the deadlift program I did several years back, I would want to focus on volume one day and strength one day.
3/25/2019 - Walking Lunges - Workout 1: 200 ft no weight; Workout 2: 100 ft 35#DB racked
4/1/2019 - Workout 1: 250 ft no weight, Workout 2: 100 ft 50#DB racked
4/8/2019 - Workout 1: 300 ft no weight, Workout 2: 100 ft 20#DB overhead
4/15/2019 - Workout 1: 300 ft no weight + burpees every 100 ft, Workout 2: 100 ft 35#DB overhead
4/22/2019 - Workout 1: 300 ft no weight + burpees every 100 ft, Workout 2: 100 ft 50#DB overhead
5/6/2019 - Workout 1: 300 ft no weight + burpees every 100 ft, Workout 2: 100 ft 65#BB overhead
5/13/2019 - Toes 2 Bar - Workout 1: 50 hanging knee raises, Workout 2: 10 K2E
5/20/2019 - Workout 1: 75 hanging knee raises, Workout 2: 20 K2E
5/27/2019 - Workout 1: 100 hanging knee raises, Workout 2: 30 K2E
6/3/2019 - Workout 1: 50 hanging leg raises, Workout 2: 10 T2B
6/10/2019 - Workout 1: 75 hanging leg raises, Workout 2: 20 T2B
6/17/2019 - Workout 1: 100 hanging leg raises, Workout 2: 30 T2B
6/24/2019 - 95# Thruster - Workout 1: 50@65, Workout 2: 20@95
7/1/2019 - Workout 1: 75@65, Workout 2: 30@95
7/8/2019 - Workout 1: 100@65, Workout 2: 40@95
7/15/2019 - Workout 1: 50@75, Workout 2: 50@95
7/22/2019 - Workout 1: 50@85, Workout 2: 50@95
7/29/2019 - Workout 1: 50@95, Workout 2: 50@95
8/5/2019 - Chest 2 Bar - Workout 1: 20 kipping COB, Workout 2: 10 strict COB
8/12/2019 - Workout 1: 30 kipping COB, Workout 2: 15 strict COB
8/19/2019 - Workout 1: 40 kipping COB, Workout 2: 20 strict COB
8/26/2019 - Workout 1: 40 kipping COB, Workout 2: 10 kipping C2B
9/2/2019 - Workout 1: 40 kipping COB, Workout 2: 15 kipping C2B
9/9/2019 - Workout 1: 40 kipping COB, Workout 2: 20 kipping C2B
9/16/2019 - HSPU - Workout 1: 10 lower to 2 mats, Workout 2: 5 HSPU from 3 mats
9/23/2019 - Workout 1: 15 lower to 2 mats, Workout 2: 6 HSPU from 3 mats
9/30/2019 - Workout 1: 15 lower to 2 mats, Workout 2: 7 HSPU from 3 mats
10/7/2019 - Workout 1: 10 lower to 1 mat, Workout 2: 1 HSPU from 2 mats
10/14/2019 - Workout 1: 15 lower to 1 mats, Workout 2: 2 HSPU from 2 mats
10/21/2019 - Workout 1: 10 lower to ground, Workout 2: 3 HSPU from 2 mats
Everything feels reasonable, except the HSPU. The Pull-ups may be ambitious as well.
UPDATE 3/29/2019
I had a chance to talk to the head coach at CrossFit Golden and she understands my motivations and suggested including a lot more variation. For example with HSPU, round the world would do a lot to strengthen my shoulders. Similarly with C2B or T2B, V up progressions would be valuable to get a good kip going for those movements.
We decided that I would try my program for the first cycle since there is nothing technical to lunges and if I want programming and private coaching it would be $50 for the hour it would take to create a six week program and work through all of the movements.
She also challenged me to focus on nutrition.
It is really nice to be at a box again and participating in the CrossFit Open. I did not have any delusions of grandeur, but I was very pleased with myself for completing all of the workouts.
19.1 - Wall Ball Shots / Rowing - Rx
19.2 - T2B / DU / Squat Cleans - Rx
19.3 - Walking Lunges / Box Step Up / HSPU / HS Walk - Scaled
19.4 - Snatch / Burpee / Pull-ups - Scaled
19.5 - Thrusters / Pull-ups - Scaled
19.1 Rx sucked and I need to train with the 20 med ball to 10' more often
It was really great to have double under well enough to do 19.2 Rx. The T2B were hideous singles.
19.3 I did not have walking lunges with the DB overhead.
19.4 I might have managed 95# snatches, but felt safer at 65# and had I gone Rx, I would not have bar muscle ups.
19.5 I might have managed 95# thrusters, but C2B would have been really ugly.
I would like to pick off my limiters between now and next year's Open in October.
To that end, I would like to do additional work 2x/week on the following progressions. Ideally, I would opt for 6 week cycles and given my limiters, I will have to forgo working on 115# OHS. If I happen to be strong enough for C2B, I would like to work on muscle ups also. Similar to the deadlift program I did several years back, I would want to focus on volume one day and strength one day.
3/25/2019 - Walking Lunges - Workout 1: 200 ft no weight; Workout 2: 100 ft 35#DB racked
4/1/2019 - Workout 1: 250 ft no weight, Workout 2: 100 ft 50#DB racked
4/8/2019 - Workout 1: 300 ft no weight, Workout 2: 100 ft 20#DB overhead
4/15/2019 - Workout 1: 300 ft no weight + burpees every 100 ft, Workout 2: 100 ft 35#DB overhead
4/22/2019 - Workout 1: 300 ft no weight + burpees every 100 ft, Workout 2: 100 ft 50#DB overhead
5/6/2019 - Workout 1: 300 ft no weight + burpees every 100 ft, Workout 2: 100 ft 65#BB overhead
5/13/2019 - Toes 2 Bar - Workout 1: 50 hanging knee raises, Workout 2: 10 K2E
5/20/2019 - Workout 1: 75 hanging knee raises, Workout 2: 20 K2E
5/27/2019 - Workout 1: 100 hanging knee raises, Workout 2: 30 K2E
6/3/2019 - Workout 1: 50 hanging leg raises, Workout 2: 10 T2B
6/10/2019 - Workout 1: 75 hanging leg raises, Workout 2: 20 T2B
6/17/2019 - Workout 1: 100 hanging leg raises, Workout 2: 30 T2B
6/24/2019 - 95# Thruster - Workout 1: 50@65, Workout 2: 20@95
7/1/2019 - Workout 1: 75@65, Workout 2: 30@95
7/8/2019 - Workout 1: 100@65, Workout 2: 40@95
7/15/2019 - Workout 1: 50@75, Workout 2: 50@95
7/22/2019 - Workout 1: 50@85, Workout 2: 50@95
7/29/2019 - Workout 1: 50@95, Workout 2: 50@95
8/5/2019 - Chest 2 Bar - Workout 1: 20 kipping COB, Workout 2: 10 strict COB
8/12/2019 - Workout 1: 30 kipping COB, Workout 2: 15 strict COB
8/19/2019 - Workout 1: 40 kipping COB, Workout 2: 20 strict COB
8/26/2019 - Workout 1: 40 kipping COB, Workout 2: 10 kipping C2B
9/2/2019 - Workout 1: 40 kipping COB, Workout 2: 15 kipping C2B
9/9/2019 - Workout 1: 40 kipping COB, Workout 2: 20 kipping C2B
9/16/2019 - HSPU - Workout 1: 10 lower to 2 mats, Workout 2: 5 HSPU from 3 mats
9/23/2019 - Workout 1: 15 lower to 2 mats, Workout 2: 6 HSPU from 3 mats
9/30/2019 - Workout 1: 15 lower to 2 mats, Workout 2: 7 HSPU from 3 mats
10/7/2019 - Workout 1: 10 lower to 1 mat, Workout 2: 1 HSPU from 2 mats
10/14/2019 - Workout 1: 15 lower to 1 mats, Workout 2: 2 HSPU from 2 mats
10/21/2019 - Workout 1: 10 lower to ground, Workout 2: 3 HSPU from 2 mats
Everything feels reasonable, except the HSPU. The Pull-ups may be ambitious as well.
UPDATE 3/29/2019
I had a chance to talk to the head coach at CrossFit Golden and she understands my motivations and suggested including a lot more variation. For example with HSPU, round the world would do a lot to strengthen my shoulders. Similarly with C2B or T2B, V up progressions would be valuable to get a good kip going for those movements.
We decided that I would try my program for the first cycle since there is nothing technical to lunges and if I want programming and private coaching it would be $50 for the hour it would take to create a six week program and work through all of the movements.
She also challenged me to focus on nutrition.
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