Day 132: Saving the legs..
Crossfit:
Friday; March 14, 2014. Sorry; forgot to take a picture of today's Crossfit workout.. :(
Strength Coach: Bryan Y.
With the announcement of 14.3; Dead Lifts and Box Jumps. And my schedule test set for Sunday. My coach opted to have me skip working on Dead Lifts and concentrate on other lifting skills. I was happy to find that I could substitute the dreaded Box Jumps with Step ups. Thank god; otherwise I would only get 10 reps as I'm not going thru Box Jump Injury hell.
Finishing off my second week of strength training and I'm already seeing some progress. Small increases here and there. It could be that my technique is getting better or just great coaching.
Next week, I start solo training without my coach. I've already asked another classmate to team up so we can spot each other. He's been working on strength training for the last few months and incorporate the daily WOD as cardio at the end. I'll give this a try and see if it will work in my schedule.
My regular training partner will continue with her Crossfit classes as well as doing the Open. I hope she will be able to join me in the future with strength training.
Warm-Up (8 reps);
- 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 (45 lb)
- Front squat with bar rack across the shoulder, arms straight out, bar should be against the neck.
STRENGTH;
- Bench Press
- Front Squat
Circuit:
- Cable Row
- Seated Calf Raises
- Back Extension
Post Strength:
- Calve Raises on a box
- Roman Chair Leg Lift
Stretch
Friday; March 14, 2014. Sorry; forgot to take a picture of today's Crossfit workout.. :(
Strength Coach: Bryan Y.
With the announcement of 14.3; Dead Lifts and Box Jumps. And my schedule test set for Sunday. My coach opted to have me skip working on Dead Lifts and concentrate on other lifting skills. I was happy to find that I could substitute the dreaded Box Jumps with Step ups. Thank god; otherwise I would only get 10 reps as I'm not going thru Box Jump Injury hell.
Finishing off my second week of strength training and I'm already seeing some progress. Small increases here and there. It could be that my technique is getting better or just great coaching.
Next week, I start solo training without my coach. I've already asked another classmate to team up so we can spot each other. He's been working on strength training for the last few months and incorporate the daily WOD as cardio at the end. I'll give this a try and see if it will work in my schedule.
My regular training partner will continue with her Crossfit classes as well as doing the Open. I hope she will be able to join me in the future with strength training.
Warm-Up (8 reps);
- 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 (45 lb)
- Front squat with bar rack across the shoulder, arms straight out, bar should be against the neck.
STRENGTH;
- Bench Press
- Front Squat
Circuit:
- Cable Row
- Seated Calf Raises
- Back Extension
Post Strength:
- Calve Raises on a box
- Roman Chair Leg Lift
Stretch
Comments
Post a Comment