Along with our regional season goals, we had some off season local competition podium goals set for our team. Unfortunately, I think I set the bar too low. So far this year...
1st - CrossFit OKC - Natural State Throwdown II
1st - Kameron Rosenau - Red Dirt Classic
1st - Jay Wade - Red Dirt Classic
3rd - Kristen Rosenau - Red Dirt Classic
I may be missing one or two, but after the numbers CFOKC is putting up so early this season, I've decided to re-evaluate our goals. New goal: 10 - 15 podium spots this season. Get some.
20 Minute EotherMOM
Even: 200 M Run
Odd: 3 Unbroken Touch and Go Power Snatch @ HAP
SKILL/MIDLINE
4 to 5 challenging sets of....
3 KB Snatch
1 TGU
10 KB Overhead Toe Touch
Switch Arms
CLASS WOD
10 Minute Time Cap...
1500 M Row
30 Pull Ups
Max Rep Hang Power Cleans (185/115)
Strict MU - 5x1 (last one with 10# DB)
ReplyDeleteCLASS WOD
10 Minute Time Cap...
1500 M Row
30 Pull Ups
Max Rep Hang Power Cleans (185#)
20 Minute EotherMOM
Even: 200 M Run
Odd: 3 Unbroken Touch and Go Power Snatch @ HAP (5 sets @135#, 5 sets @145#)
Forgot to put 12 reps @185# for Class WOD.
DeleteStrict MU - 5x1 (last one with 5# DB - whee!)
ReplyDeleteCLASS WOD
10 Minute Time Cap...
1500 M Row
30 Pull Ups
Max Rep Hang Power Cleans (135#) - 15 reps
20 Minute EotherMOM
Even: 200 M Run
Odd: 3 Unbroken Touch and Go Power Snatch @ HAP (3 sets @95#, 3 sets @100#, 4 set@105#)
SKILL/MIDLINE
4 to 5 challenging sets of....
3 KB Snatch
1 TGU
10 KB Overhead Toe Touch
Switch Arms
2 sets each side with 1 pd
CLASS WOD
ReplyDelete10 Minute Time Cap...
1500 M Row
30 Pull Ups
Max Rep Hang Power Cleans (115#) - 25 reps
20 Minute EotherMOM
Even: 200 M Run
Odd: 3 Unbroken Touch and Go Power Snatch @ HAP (85 x 2, 95 x 2, 100 x 2, 105 x 3, 115 x 1)
SKILL/MIDLINE
1 or 2 challenging sets @ 1 pood of....
3 KB Snatch
1 TGU
10 KB Overhead Toe Touch
Janet! I can already tell I'm gonna love/hate this cycle. It'll be good for me though.
ReplyDeleteCLASS WOD:
10 min time cap:
1500m row
30 pull ups
Max rep HPC (95#) -- Got through 18 pull ups in the time cap. It's no surprise that pull ups are my nemesis. Having these sad hands didn't help. Instead of being mad I didn't get to the HPC, I am proud that I didn't modify the workout. That was a success in itself. Side note -- what can I do about my hands? I shave my callouses, lotion every night, tape up accordingly, but they still hate me. Any suggestions are greatly appreciated!
COMP WOD
20 min EMOM of:
Even: 200 m run
Odd: 3 Touch-and-go Power Snatch @ HAP (75#)
Ummm.... I DID IT!! I wanted to give up/take a rest/walk/lower the weight at least 4 different times but I didn't. I'm not gonna lie, that was all I could ask for at that point.
I also did 1 set of the SKILL/MIDLINE w/ 3/4 pood because I was mentally wrecked from the COMP WOD.
Bonus: I got my first strict weighted dip today! Didn't know I could do that, so that was cool :)
Don't put the lotion on the skin... Also, don't put lotion in the basket. Don't tape directly to your hands either. Lotion will soften your hands up and make it easier for them to tear again. Tape will pull on your hands with too much friction. Use tape grips, they be awesome.There is a great CF journal article on hand care, we should find it.
DeleteKody I have an April 2008 article on hand rips from the CFJ if you want me to email it...it's a good section on making tape grips and training with tears, etc...
DeleteThat's the one.
DeleteFile sent via FB...
DeleteRead it, Megan, or else you'll get the hose again.
DeleteYou guys are the best. I'll be on the lookout, Sung!
DeleteI love this cycle!
ReplyDeleteLunch: Day 1 MU goat work
Class strength: worked on strict MUs, Taylor gave me a little assistance so I could feel the transition
CLASS WOD
10 Minute Time Cap...
1500 M Row
30 Pull Ups
Max Rep Hang Power Cleans (115#) - 5
20 Minute EotherMOM
Even: 200 M Run
Odd: 3 Unbroken Touch and Go Power Snatch @ 85#
SKILL/MIDLINE
3 Rounds @25lb
3 KB Snatch
1 TGU (I heard these are a game changer when it comes to MUs, I will be doing these on the side regularly now)
10 KB Overhead Toe Touch
CLASS WOD (4pm Class)
ReplyDelete10 Minute Time Cap...
1500 M Row
30 Pull Ups
Max Rep Hang Power Cleans @ 93# (which is a big improvement for me) got 8 reps.
Between the CLASS WOD and COMPETITOR TRNG, I worked on Snatching and Cleans. As weight gets heavier, I just can't seem to drop under. Think it is a mental thing but I did PR my Clean at 108# so I am pretty happy about that. I have know gained a total of 13# since starting this training!!!! - I am happy about that :-)
20 Minute EotherMOM
Even: 200 M Run
Odd: 3 Unbroken Touch and Go Power Snatch @ 63# (still working on form, it deteriorates with increased wieght)
SKILL/MIDLINE
3 challenging sets w/ Green Stripe KB (not sure of the wieght)
3 KB Snatch
1 TGU
10 KB Overhead Toe Touch
Switch Arms