Monday
16Nov2009
Ground To Overhead
Monday, November 16, 2009 at 9:31AM ;)
Suzie (front) & Meghan deadlifting
Practice Muscle-ups & Ring Dips, then
Clean & Jerk 1-1-1 - build to a challenging weight quick, then
Every minute on the minute for 8 mins do a C&J at 85%
Post loads to comments.
;)
BJ snatching. 9 am On-Ramp is graduating this Saturday & is joining the 9 am CrossFit Class!
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Reader Comments (23)
Here's an example of training for all of you who are competing in the Challenge on Saturday:
Monday - wod
Tuesday - wod
Wednesday - wod/off
Thursday - off/practice/foam roll
Friday - off/practice/foam roll
And this is the example of practice/warm-up that everyone who's competing in the Iron Curtain can do during all this week. Perform daily, work on weaknesses extra. Skip the gymnastics warm-up this week.
Row 10-15 good powerful but relaxed strokes
5-10 thrusters with empty bar/ladies bar
5 overhead squats (bar)
5 squat cleans from mid shin (bar)
5 push press/push jerk (bar)
1-2 MU's from straight arm (RTG ONLY!)
2-4 HSPU (RTG ONLY!)
2-4 pistols each leg (RTG ONLY!)
5-8 Pull-ups (CTB for RTG)
5-8 Wall balls
10-30 Double Unders
20-30 Abmat sit-ups unanchored
Sprint 100-200 m
Go through the list once each day. I'll have it written on the whiteboard tomorrow morning.
Keep checking the Iron Curtain Blog for the exercise description, scoring systems etc.
Going to be at Ft. Stewart all week for Reserve drill. Good luck to all the CFE members competing in the Iron Curtain!
i have decided to post my planned week
mon-wod, talk trash
tue-wod, talk trash
wed-wod, talk trash
thur-foam roll, talk trash
fri-foam roll, talk trash
sat-CRUSH EVERYONE, talk trash
sun-text everyone about how badly i CRUSHED THEM....
Hey Britt, how bout those Colts? Too soon?
Hehe <3
I'm just not going to say anything
I <3 Britt
Posted Ramzi's uber plan of attack on the Iron Curtain Blog.
Gotta get that edge by any means possible!
Did you establish a Ramzi player profile??
Black People and White People Furniture</A>
This is a real commercial in High Point, NC. Make sure you make it to the 1:15-1:20 range. It is worth it. I guess some places have not progressed yet.
Molly- thanks for trying to make me feel better but so far its not working ;)
Hey Britt, if it helps, I have been practicing my DUs at home with the trick you told me about on Thursday... Seems to be "clicking" more and more... we'll see!
Squat Clean and Split Jerk x1:
95-115-135-155-165-175-185fffffff
8 minutes 85% C&J on the minute @ 150 lbs
225# on the C+J (ties my PR).
190# on the other part of the workout.
Got 20 consecutive DU's after the workout, so I was pretty excited about that.
185#
8 rounds @ 155#
135#
115# x 8 for the WOD
145# C&J small PR
125# for the 8 rounds
205#
175# for the WOD I tried to do my Piros Dimas impression on the second minute (that dude is badass btw)
That furniture commercial is the stupidest thing I've ever seen! I am now a stupider person for watching it.
Sorry, more stupid!
225# pr
C&J 115# PR; 95# for the WoD. I liked this one.
Practiced pullups, DUs and did a couple sprints after. DUs are getting much easier thanks to Britt's trick.
What's the DU trick?
Single single double single single double...
Seems to be working well for me. I think I got 10 unbroken last night after the WoD.