Day 127: 14.1 mod or 12.1 WOD; Strength training begins...

 Monday; March 3rd, 2014 - the Wall @ ROCK JUNGLE

Crossfit Coach:   Jodaye


It's Monday; normally I would be attending my Crossfit class.   It would be a Benchmark day.
From what I can tell, the class was doing the 14.1 with a slight modification.   Instead of Power Snatches; they were executing the Ground to Overhead.   And for all those who had competed in the 14.1; there was an option to do 12.1 instead. 



Strength Coach:  Bryan Yu

As for me, today is my first day of Strength training.   I will be substituting some of my regular Crossfit classes as my goal is to increase my strength overall.   My intention is to refocus my training on more stable movements.  I really need to work on increasing the stabilization muscle around my knee, and ankles.  And heck, I like to "LIFT"!

Perform some warm-up on my own and then did a few with Bryan.  He wanted to see my technique for my squats and focus on areas that I had discussed with him from my Saturday consult.  It was suggested that I also use the bike to warm-up.   Part of the warm-up also was the use of the Rumble roller on part of the IT band and hamstrings.

Today, we worked on Back Squats, Strict Press, Dead Lift, Lat Pull-Down and GHD (Glute-Ham Developer) - Hip extension

All of the sets were for 5 reps, with an exception of the Lat Pull Down and GHD - Hip Extension.

Bryan wanted to see my technique for each of the SKILL and discuss proper resting time between sets.   It's quite different than the Crossfit workout where you are left exhausted and on the floor trying to catch your breath.  You do feel exhausted, but it a different feeling.  I haven't felt this type of exhaustion since 3 years ago where I had touch on a bit of dedicated strength training.

At the end, I had the option to do cardio afterward or leave that to another day.   I opted for the latter, and will do cardio with some addition practices (Double Unders added to the mix).  Bryan suggested that I do cardio for 20 to 30 minutes.  I could shake it up by doing some Tabata style with the bike and/or Rower.   I think I have a few things in mind when I plan to do this.
 

Have fun everyone and remember to tackle one WOD at a time!!