After this week, I have decided to do a 'test' to see how the last 8 months of training went. So, that means next week we will repeat the Crossfit Open Work outs. (or not, depends on what you want).
I have my suspicions on how we'll do, but we will see.
BB Gymnastics
15 minutes to establish a 1RM Snatch from blocks (just above the knee).
Conditioning (pain threshold training)
Compare to 120211
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes between rounds.
I attempted today's Work out w/ MER.
ReplyDeleteAfter hitting 145# from the high block (mid thigh) figured it was enough (150# floor PR).
Obviously we are all limited by technique. Not strength.
That being said, i helped MER (cues and confidence). Pretty sure he got 105 w/o much effort.
So how does he repay me (no thank yous). By treating me like a F'n newbie during the conditioning. He DESTROYED me. Of the 5 rounds, i only beat him once. I think i was generally faster in the row and clean/thruster but he HAMMERED the burpees. If i didn't know how hard they were (and how much i love them) i would think they were a piece of cake watching him....
1: 3:06 (too slow on cleans)
2: 3:21 (getting tired- hard to recover)
3: 3:25
4: 3:49
5: 3;51 maybe? Had watch issues. instead of hitting stop i hit the button to go to the clock.
ALSO, i think each of these were a 'bit' high 'cause i had to crawl to my watch after burpees to and find the right button....
PLAN- CRUSH him on Wed. Make him know who is coach and who is the student!!!!!!!
I really need to get those bumper plates. I'm afraid to go heavy on the BB gymnastics with metal plates. Had to modify heavily from Joe's plan.
ReplyDeleteRun 2 miles with the new form. 19:19. Knee feels good. Muscles in my feet are less good.
5x5 OHS. Got to 115 with good form. When i tried to go up to 125 I couldn't stabilize the weight for 5 reps. Failed it and went back down to finish the lift.
30 hang cleans at 115. Rule was every time the bar get's set down it's 10 burpees. Did sets of 10 so 30 burpees total. Took six and a half minutes. All in all a pretty good work out. Not as hard as the hero, but I'll probably feel it.
Here's the shoe that runners world said I should get with my heal first gait. It's 170 bucks so that ain't happening. But I like the review.
Saucony ProGrid Paramount 3
RUNNER'S WORLD REVIEW
The Paramount offers a plush platform for Clydesdales and moderate overpronators. The shoe's plastic midsole plate, which helps guide the foot through the gait cycle, is a bit more flexible in this version, according to our lab tests, but not noticeably so, in the opinion of our testers. They found the biggest improvement in the upper, which incorporates a wider arch wrap component to lock down the middle of the foot. We recommend the Paramount as a workhorse shoe for big runners.
With the new Coach Joe form
New Balance 860
Review: March 2011 Shoe Guide
The sequel to the 760 boasts ample stability for overpronators and Clydesdales. New Balance reshaped the shoe's outsole to put the foot in contact with the ground longer, and added soft rubber to improve cushioning. Recommended as a stable shoe for big trodders.