I will be doing the sectional WOD on Saturday. I took Wednesday off and I'm taking Friday off, so I want to get in and do something today.
Anyone have any thoughts on whether I should do Wednesday's WOD or something else? I'm curious how hard that one hits your legs. I want to make sure I'm fresh for all those box jumps. Any suggestions?
Go light on yesterday or do the CFCE endurance wod from Tuesday? I plan on hitting it today with Tom if he's around:
C2
5 x 500m Rest 3 minutes
RPE @ 90%
Active Rest in between rounds: On the second minute of rest between rounds 1 minute AMRAPS Round 1 - Sit Ups Round 2 - Air Squats Round 3 - Burpees Round 4 - Push Ups Round 5 - Walking Lunges (this is following the last round)
yeah i may sub out burpees for pull ups considering my wrist's condition from yesterday. ill make the push ups game stds to work on my form for saturday most likely. friday=rest day.
Bryce suggested this on their CFC blog: Run 800M (treadmill) 5 rds of: 3 HP Snatch (135/95) 7 CTB Pull-ups 14 Air Squats Then: 500M Row
I'd probably row twice since I haven't run in forever and that would be a great way to screw my legs up. Anything with pull ups would be good, I can't remember the last time I've done butterflies, a few weeks? We've either been doing strict to CTB which I use a kip for.
I'm going in at 6pm, when are you guys (John and Tom) going to be there?
Hang power clean x3 95, 105, 115, 125, 135 Didn't press out anything until the last rep at 135, happy with that progress. Need to work on a more stable dip under the bar.
Did a WOD that wouldn't burn out my legs for Saturday:
4 rounds 250m row 7 weighted pullups (25#)
7:27. Went too heavy. Did 30# for my last weighted pull up WOD and went almost entirely unbroken so I thought this would work, but didn't account for how much the row would take out of me. Had to break in the first set, but decided to gut it out instead of go lighter.
Active Rest in between rounds: On the second minute of rest between rounds 1 minute AMRAPS Round 1 - Sit Ups Round 2 - Air Squats Round 3 - Burpees Round 4 - Push Ups Round 5 - Walking Lunges (this is following the last round)
I will be doing the sectional WOD on Saturday. I took Wednesday off and I'm taking Friday off, so I want to get in and do something today.
ReplyDeleteAnyone have any thoughts on whether I should do Wednesday's WOD or something else? I'm curious how hard that one hits your legs. I want to make sure I'm fresh for all those box jumps. Any suggestions?
i went RX on wednesday's wod and my legs are in decent shape today. Maybe go lighter since you're 2 days away.
ReplyDeleteGo light on yesterday or do the CFCE endurance wod from Tuesday? I plan on hitting it today with Tom if he's around:
ReplyDeleteC2
5 x 500m Rest 3 minutes
RPE @ 90%
Active Rest in between rounds:
On the second minute of rest between rounds 1 minute AMRAPS
Round 1 - Sit Ups
Round 2 - Air Squats
Round 3 - Burpees
Round 4 - Push Ups
Round 5 - Walking Lunges (this is following the last round)
yeah i may sub out burpees for pull ups considering my wrist's condition from yesterday. ill make the push ups game stds to work on my form for saturday most likely. friday=rest day.
ReplyDeleteBryce suggested this on their CFC blog:
ReplyDeleteRun 800M (treadmill)
5 rds of:
3 HP Snatch (135/95)
7 CTB Pull-ups
14 Air Squats
Then: 500M Row
I'd probably row twice since I haven't run in forever and that would be a great way to screw my legs up. Anything with pull ups would be good, I can't remember the last time I've done butterflies, a few weeks? We've either been doing strict to CTB which I use a kip for.
I'm going in at 6pm, when are you guys (John and Tom) going to be there?
I'd like to go earlier, but I can pull 6...
ReplyDeleteI take back my previous comment. i'm fucking sore.
ReplyDeleteHang power clean x3
ReplyDelete95, 105, 115, 125, 135
Didn't press out anything until the last rep at 135, happy with that progress. Need to work on a more stable dip under the bar.
Did a WOD that wouldn't burn out my legs for Saturday:
4 rounds
250m row
7 weighted pullups (25#)
7:27. Went too heavy. Did 30# for my last weighted pull up WOD and went almost entirely unbroken so I thought this would work, but didn't account for how much the row would take out of me. Had to break in the first set, but decided to gut it out instead of go lighter.
With Tom yesterday... this was awesome:
ReplyDeleteSwim Bike Run or C2
5 x 500m Rest 3 minutes
RPE @ 90%
Active Rest in between rounds:
On the second minute of rest between rounds 1 minute AMRAPS
Round 1 - Sit Ups
Round 2 - Air Squats
Round 3 - Burpees
Round 4 - Push Ups
Round 5 - Walking Lunges (this is following the last round)
Subbed Pull Ups for Burpees.
Rd 1
500m - 1:45.1
Sit Ups - 40
Rd 2
500m - 1:48.7
Air Squats - 50
Rd 3
500m - 1:52.6
Pull Ups - 31
Rd 4
500m - 1:58.1
Push Ups (game standard ones) - 32
Rd 5
500m - 1:56.4
Lunges (1.5pood kb each hand) - 17