Day 118: Benchmark WOD: CROSSFIT TOTAL

The feeling @ ROCK JUNGLE tonight!

Monday; January 13th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

-  ROW 600  meter

      or  6 minutes on the treadmill

      or 10 minutes on the bikes


SKILL: <none>


Benchmark WOD:  'CROSSFIT TOTAL'

FIND YOUR 1 RM  IN:


1.   BACK SQUAT                                   ~ 20 minutes

2.   OVERHEAD PRESS (STRICT)        ~ 15 minutes

3.   DEAD LIFT                                        ~ 20 minutes


*  YOU ARE DONE LIFTING WHEN YOUR FORM STARTS TO FAIL!!!

*  YOU ONLY HAVE 3 ATTEMPTS AT EACH LIFT

    SET 1 = 95%
    SET 2 = 101%
    SET 3 = 105%



Today Coach: Jodaye
  Strength Coach:  Bryan Yu


My Thoughts:

Warm-Up; keeping it simple to warm up with 600 meter row or as Jodaye mention; we could run on the treadmill for 6 minutes or go on the spin bikes for 10 minutes.

SKILL; no skill exercise tonight!

WOD; benchmark CROSSFIT TOTAL, to find each and everyone's 1 Rep Max (RM) for each lift.  You are to start with just the bar and slowly add weight.   The warm up sets were 5 reps, 5 reps, 3 reps, followed by your measuresed set  @ 1 rep each.  
If you already know your 1 RM for each lift; then start with 1/2 the weight of your 1 RM @ 5 reps, then add the weight accordingly.  Remember, after your 3 rep set; you will be starting your 1 Rep measure set.  
It's suggest that you go at 95% of your known 1 RM  for SET 1; 101% of your known 1 RM for SET 2 and then 105% of your known 1 RM for SET 3.
Make sure you partner up and when the weight starts to get heavy, have a spotter!!!

Today we had Bryan as our strength coach; he trains mostly on strength component.  He's one of the 3 strength trainers at ROCK JUNGLE (the other are Artem and Edward).  Jodaye brought in Bryan to show us proper setup for each of the lifts.  This is very beneficial for those who are new to this.     Thanks Bryan for being there!

I think for the most part; everyone had at least 1 PR (Personal record).    I think a lot of this has to do with your confidence, your form/technique and the support of your partner pushing you.  And let not forget the great coaching staff!

WOD Results @ 8PM;  Name / TOTAL / Back Squat/ OH Press / Dead Lift
Additional WOD results on the picture of the Benchmark (see above)

I'm a happy cross fitter tonight!  Managed to hit not only my 1 RM; but also PR in all 3 lifts!!!


- BACK SQUAT:  225 lbs     + 20 lbs

-  OVER HEAD PRESS (STRICT):   135 lbs   + 8 lbs

-  DEAD LIFT:   305 lbs     + 10 lbs       


Been eager to redeem myself and get myself over the 300 lb mark for the dead lift.  Been trying hard for the last few times and couldn't come close.  I think the energy in the box, along with the drive to excel; and the help of our partner allowed us to achieve our results!

This is a good sign of progress!!!


Misc:  had some additional time to stick around and start to work on our other weakness.   Emma and Leanne were working on the rope climbing and I thought I would join in.  I'm still at the stage of getting my feet placement with the rope.  I've gotten farther than in the past.   But as Leanne had mention; I'm still overthinking things.   One of the guys at the gym came around and suggested using a box to sit on while getting the rope/grip placement on the feet.   I need more practice on this.  Leanne was our teacher tonight as she has the rope climbing down pat!  Emma did pretty good, she learns quickly.
Afterward, we moved to the wall and worked on Handstands, and Handstand Push Ups.   Today, I tried my first HSPU (well, the attempt was to lower myself a small amount and then push back up!).   It looks way easier than doing them.  Lowering was somewhat easy; but the pushing yourself back up was hard.   You really have to squeeze your butt and lock your core in!   Otherwise; your swaying all over the place.    I'll keep working on this in the future (after each class)!   Part of me was surprised that I didn't come crashing down after doing all the weights tonight.   /shrug

Congrats to all that did the Benchmark WOD and found their 1 RM and/or PR their lifts!!!

That's it for tonight!   Until next time,   tackling one WOD at a time!!!