Move!
Thursday, May 31st, 2012
Mobility:
10 Wall Extensions
Hip Mobility with Band, 1 minute per leg
10 Wall Extensions
Warmup:
Back Squat 8-8-5-5 reps
Start around 60% of your 1 rep max and end around 80%. So if your 1RM is 100 lbs, do 60 lbs for 8 reps and work up to 80 lbs for 5 reps. Rest no more than 2 minutes between sets.
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
Cool Down:
25 GHD Situps
25 Good Mornings with Barbell
3 position Static Wall Extensions, 30 seconds each
Quad on Wall, 90 seconds each
Morning Madness!
The Mile Time Trial was an epic event for both individual athletes and Paradiso CrossFit as a whole. The turnout was huge, races were nail biting, and PRs were crushed. Look forward to more events like these in the near future.
As for the workout of the day, it’s a fiercer and more muscular version of ‘Cindy’ with Chest to Bar pull ups instead of regular pull ups, and ring dips instead of push ups. It’s 20 minutes, so pace it out fast and sustainable. Most of the movements are basic as well so we want you to focus on virtuosity of movement and impeccable mechanics. Good thing you guys are warming up with the greatest barbell movement in the history of all mankind, the Back Squat.
14+13 squats. Had to switch from dips to strict presses at about the 10th round as my shoulder started hurting (in a bad way).
120-120-145 Kept it somewhat lighter on the backsquats, having been gone and haven’t done much weightlifting for a while. Didn’t get to do all four sets as I ran out of time.
So good to be back!!!!!!!
Oh and I subbed 7 GHD for the 5 C2B.
Rest Day:
Tried to work in some recovery work today. (I suck at that:) I rolled out my legs for about 10 minutes and took an epsom salt bath.
Hoping to start planning and posting my recovery and prep work as well:)
11 + 4C2B, first 3 rounds without bands.
BS 95-100-105-115
Back squat 8×70% 8×75% 5×85% 5×85% (no spot so didn’t up it to 90%, ending at 240lbs), then Helen 9:25 rxd