Monday, March 16, 2020
Crossfit Golden - Janet
1530 - 12 of us
Warm Up
2 rounds of
5 inch worms
10 pass throughs
10 strict press
10 band pull aparts
5 side plank twist
5 half kneeling kb press each arm
10 kb swings
Weightlifting
Every 3 minute, for 15 minutes (5 sets):
Shoulder Press (1RM)
I worked up from 95, 105, 115, 120, 125 and ultimately 130# (no failed reps)
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Push Press (Max Reps)
Every 3 minute, for 6 minutes (2 sets):
Max Reps @ 80-85% of today’s 1-RM
I used 95# (73%)and stopped at 10 reps rather than training to failure at 80%.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
This was a repeat 6/24/19 when I finished in 13:12. I did not have that in me today. Finishing in 14:15.
Round 1: Run 2:20; Round 4:30
Round 2: Run 2:35; Round 4:35ish
Round 3: Run 2:50; Round 4:50ish
I was disappointed that I was so far off of my time last summer. That may be due to having less of a running base or struggling with the pull-ups more. I was doing ugly doubles and then switching to singles. I still think this is a great test.
Crossfit Golden - Janet
1530 - 12 of us
Warm Up
2 rounds of
5 inch worms
10 pass throughs
10 strict press
10 band pull aparts
5 side plank twist
5 half kneeling kb press each arm
10 kb swings
Weightlifting
Every 3 minute, for 15 minutes (5 sets):
Shoulder Press (1RM)
I worked up from 95, 105, 115, 120, 125 and ultimately 130# (no failed reps)
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Push Press (Max Reps)
Every 3 minute, for 6 minutes (2 sets):
Max Reps @ 80-85% of today’s 1-RM
I used 95# (73%)and stopped at 10 reps rather than training to failure at 80%.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
This was a repeat 6/24/19 when I finished in 13:12. I did not have that in me today. Finishing in 14:15.
Round 1: Run 2:20; Round 4:30
Round 2: Run 2:35; Round 4:35ish
Round 3: Run 2:50; Round 4:50ish
I was disappointed that I was so far off of my time last summer. That may be due to having less of a running base or struggling with the pull-ups more. I was doing ugly doubles and then switching to singles. I still think this is a great test.
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