Monday, April 15, 2019
CrossFit Golden - Lacey/Diedre
12:00 PM ~ 14 of us
Warm Up
20s high knees
20s butt kicks
20s jumping jacks
1 min leg swings
1 min hamstring stretch
2 rounds of
60s row
5 goblet band walks l/r
3 kb dl + 2 RKBS
with barbell
10 good mornings
10 deadlifts
build up to working weight
Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
This was a repeat of the Metcon on December 28, 2018, my second workout at CFG. That time it took me 16:47 and I switched to 350m rows and box step ups on rounds 2 and 3. This time I finished in 15:02, did full rows and jumps every rep every round. I still scaled the weight (135#, 70% of bodyweight) and the height of the box. A huge improvement!
First round was 4:40, second round finished at 9:50 and the last round ended at 15:02.
Weightlifting
Three sets of:
Posted Single-Leg Deadlifts (8-10 @ 3011)
Rest 60 seconds
Barbell Glute Bridges (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each )
Rest 60 seconds
The single leg deadlifts were tough. I felt unstable and had poor range of motion. Key coaching points. Take sufficient step forward, retract scaps and push hips back.
Glute bridges were OK.
Side Plank, I did 30 seconds each side.
CrossFit Golden - Lacey/Diedre
12:00 PM ~ 14 of us
Warm Up
20s high knees
20s butt kicks
20s jumping jacks
1 min leg swings
1 min hamstring stretch
2 rounds of
60s row
5 goblet band walks l/r
3 kb dl + 2 RKBS
with barbell
10 good mornings
10 deadlifts
build up to working weight
Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
This was a repeat of the Metcon on December 28, 2018, my second workout at CFG. That time it took me 16:47 and I switched to 350m rows and box step ups on rounds 2 and 3. This time I finished in 15:02, did full rows and jumps every rep every round. I still scaled the weight (135#, 70% of bodyweight) and the height of the box. A huge improvement!
First round was 4:40, second round finished at 9:50 and the last round ended at 15:02.
Weightlifting
Three sets of:
Posted Single-Leg Deadlifts (8-10 @ 3011)
Rest 60 seconds
Barbell Glute Bridges (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each )
Rest 60 seconds
The single leg deadlifts were tough. I felt unstable and had poor range of motion. Key coaching points. Take sufficient step forward, retract scaps and push hips back.
Glute bridges were OK.
Side Plank, I did 30 seconds each side.
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