Woke up feeling pretty tired and hungry this morning, not a good combo. I'm definitely feeling it after yesterday's effort. I was not too excited to see the strict press as our focus. My lats and shoulders are pretty spent due yesterday's over head squats. It takes a ton of lat and shoulder engagement and everything gets jammed up trying to keep a solid lockout over head.
Focus: Strict press, 5x5 cross sets, max reps on last set
1x5 - 60 Kg
2x5 - 75 Kg
1x3 (push press last 2 reps) - 75 Kg
1x4 (max rep set, push press last rep) - 75 Kg
I didn't feel terribly strong with my presses today. There was a lot of clicking in my shoulders during the warm up sets and a lot of soreness as well. This isn't the heaviest I've gone with strict press and sets of 5. I've done 80 Kg before but today it was not going to happen. 75 was the perfect weight for this morning.
WOD: "Izzo" - 3 rounds for time of,
21 Medicine ball clean - wall ball - burpee (one of each is one rep, done as a sequence) - 20# med ball/10 ft. mark for wall balls
21 v-ups
400m run
Time: 15:20
Calories burned (focus & WOD): 537
Weighted vest: 4 lbs.
I mentioned the other week that I wanted to start working in the weighted vest with WOD's where it would apply. Today was my first experience with that. 4 pounds doesn't seem like much but I started feeling it right away.
Yikes! This one was not fun. It is the brain child of a 16 year old girl who was at CrossFit Seattle when Dave first started it. I guess she complained one day that the WOD the day before didn't include enough "work".
The medicine ball clean/wall ball/burpees were torture. Perform a med ball clean and while coming up from the squat after the clean, perform a wall ball. After catching the ball and going into deep squat, set the ball down, do a burpee, pick the ball up in a deep squat and start all over again with the clean. Rinse and repeat 21 times. Ouch!
It was really hard to get a rhythm with the clean/wall ball/burpee sequence. I spent too much of my time taking breathers. I demolished the v-ups and felt good on the 400m runs as well. After returning to the gym from the run and knowing you have to go back to that burpee sequence was not a good feeling.
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2 days ago
Evan brother, I'm doing well! Been great following your blog, you're doing some amazing things man! Thanks for being inspirational.
ReplyDeleteFunny you should ask about the total, it's the wod on main site today. The CrossFit Total is the combined total of your best 1rm in the squat, press, and deadlift and in that order. You get three attempts at each and time is generally not a factor although in a meet, it probably would be.
Also to note that in a meet, the standards are usually held to much more stringently. If your feet move during the press, for example, the rep doesn't count. If the bar stops motion, even if just for a second, the rep will not count, even if you were able to finish it. Pretty picky but rightfully so. Enough from me. Here's a free journal article that tells you all you need to know. Go for it brother!
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf