Day 81: Tabata Row, 1 RM Front Squat and of course, Burpees..

OCTOBER IS POWERLIFTING MONTH @ ROCK JUNGLE CROSSFIT

Friday; October 4th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or
      30 Double Unders
-  10 Ring rows
-  10 Push-Press with bar
-  10 Spiderman Push-Ups
-  10 Kozak Squats (5/side)
-  10 Walking Lunges


SKILL:

1 RM (Rep Max)  FRONT SQUAT


WOD:

-  TABATA Row   (4 minutes:  8 reps = 20 second Sprint, 10 second recovery row)

-  3 Minute REST

-  50 Burpees FOR TIME


Today Coach:  Nicole




My Thoughts:

WOD Results @ 6PM; Name, Time for 50 Burpees

Warm-Up;  another three rounder.  My modification for the skips was to replaced with the bike for four minutes and then doing the rest at three round each.  While doing the warm-up, I was slightly worried that all this warm-up that I would ended up warming up the wrong parts.   Just prior to the warm-up and coming into the box.  I had bumped into Edward who I had talked to.  Based on the previous day's schedule and what posted on the board, I thought would be doing my 1 RM STRICT PRESS.   Needless to say, we wrong and the warm up did pertain to the SKILL for today.

SKILL; Nicole suggested that for everyone that we need to find our 1 RM with Back Squats, Strict Press and Front Squat.   That being said, if we have missed any of these, then next week we should advise the coach of which ones we missed.  The goal is to start working at 70% of our 1 RM for the training.   Today, we will focus on the FRONT SQUAT. 
We broke up into groups of two to three people for the SKILL.  This gave us time to rest in between sets.  Started the first with bar at 5 reps, and then the next two weight each at 3 reps.  Everything after that was a 1 rep until we hit our 1 RM.   Again, I hadn't had time to look thru my little book of weights and had no idea where my 1 RM was, thus I had no goal weight to beat other than doing my best.  My 1RM for the Front Squat is 185 lbs.  All I know is that I really need to work on my form, keeping my elbows up as mention by Nicole.   Leanne observed that I was leaning too far forward as I was pushing up and that she was worried that I would hurt my back.     Again, form/technique is something I really need to work on.  More practice!

WOD; we had a pretty large class tonight so part of the group started with the rowing and once they were finished, the second group would row; while first group would move on to do 50 burpees for time.   I personally like rowing...  I probably could row forever... well that subjective (nothing crazy like a 21 K row some of the RJCF members did a few months ago).  Burpees; who really likes them?  I must admit, I managed to finished these with a bit more enthusiasm than before.  This is probably the first time that I've done burpees without stopping for more than 10 seconds of rest.  It's all coming along slowly.   Like all things, the more I do; the better I'll get at it!


Hope everyone have a great weekend!   And until next time, remember to

Tackle one WOD at a time!!!