Day 129; Partner WOD, Dead Lift and 1 RM Broad Jump

Friday; March 7th, 2014 - the Wall @ ROCK JUNGLE

Crossfit:

Didn't participate in this, although I've heard that many had found this one entertaining (challenging).



Strength Coach:  Bryan Y.

Well, as I'm learning more and more about strength training; I'm also trying to figure out when I'll be incorporating cardio into the program.   I'll post both the Crossfit WOD for the day as I may incorporate them into my future programming.

For today; Bryan had me do my standard warm-ups followed by doing Back Squats, Bench Press, Incline Bench with EZ bar, Long Pull (Cable Row), and Back Extension.   The last three was perform in a circuit with little to no breaks.   Both the Back Extension and Inline Bench with the EZ Bar were supplement workouts.

Standard warm up consist 8 reps of:
 - prisoner squat (hand clash behind the head, and perform a squat keeping body upright)
 - squat with a 25 lb plate held with the edge on the head and arms in a 90 (L shape)
 - Overhead Squat with the bar
 - Front squat with bar rack across the shoulder, arms straight out, bar should be against the neck.

The last time I did Bench Press was many months ago when I did a strength clinic at Rock Jungle.  It's not a normal SKILL that we perform during class.   I was curious how much I could do and it was a bit awkward performing the movement.  However, Bryan was there giving me pointers and technique advice.

One thing that definitely different is the amount of time to rest.  Keeping it 2 to 3 minutes rest between sets.  In some case, up to 5 minutes.  And the other thing that is different the number of reps for each set.   Building strength is definitely something that will take time.

I'm learning a lot and the change of focus is really helping my motivation.   I'll keep these write-up short while I figure out a better format for the blog.  Bear with me as I make some minor changes.


Enjoy your workout and remember to tackle one WOD at a time!!