warm up
deadlift/sdhp/med ball clean progression
pvc pass thrus x 10
pvc burgener x 10
workout
hang power clean for 1RM
5 x 1
135# power clean x 10 for time
1min rest
115# power clean x 20 for time
3min rest
95# power clean x 30 for time
scale load as necessary but increase weight for each effort
what is your weakness and what are you doing to overcome it? is it a lift, skill, timed effort or bad habit? time to look at yourself in the mirror and be honest with yourself...which is quite possibly everyone's weakness.
deadlift/sdhp/med ball clean progression
pvc pass thrus x 10
pvc burgener x 10
workout
hang power clean for 1RM
5 x 1
135# power clean x 10 for time
1min rest
115# power clean x 20 for time
3min rest
95# power clean x 30 for time
scale load as necessary but increase weight for each effort
what is your weakness and what are you doing to overcome it? is it a lift, skill, timed effort or bad habit? time to look at yourself in the mirror and be honest with yourself...which is quite possibly everyone's weakness.
14 comments:
Did "long and hard" from yesterday. Nice!
Karl 24:50 mod w / 40 sit ups
bou 26:50 rx. (our 100 m was a little longer)
axel 28:49 rx
johannes 30:34 mod
rob 26:29
to get to the sit ups we ran 2 flights of stairs first.
It was all fun. The first sprint got everyone here.
A bad habit. Eating chocolate. I'd be a lot lighter if I left the sweets alone! Now we don't buy anymore chocolate. If my wife has some she hides it!
Another weakness, OHS. That is something that I am really working on. At least 2 x week, I am doing extra sets now. Before or after the wod. Without it I am not going to get my snatch # up.
Flexibility is always a little bit of an issue. Streching, PVC OHS, pass thru's static hanges and lunges. Anything to get me more flexible.
Another bad habit, I drink way to much coffee. However, it keeps me from drinking beer over here. ;-)
Running. Especially short and fast. I am mixing in sprint intervals, and trying to go harder on the run portions of regular WODs (which makes the workout suck about 10x worse than when you're gaming it).
Also running my warmup much harder, right out of the gate.
Weaknesses, where do I start? Since my crossfit birth 10 months ago, I have had all my weaknesses exposed, especially anything to do with a squat. The beauty of crossfit is that it exposes even the elite athlete and humbles them as it has for me on almost on a daily basis.
My biggest struggle is with rest. For some reason I don't know when to say when. I guess it's the addictive nature of crossfit or maybe my endless pursuit to fix what I see as flaws in my performance.
It probably doesn't help that cfjax is composed of the most competitive and finely tuned athletes I've ever seen in one room at one time, which provides me with a drive that I have never felt before.
Dustin BW167 PC 175 19/cant remember/36
The first weakness that comes to mind would have to be lack of endurance. Although greatly improved from my start 5 months ago it is still an issue for me. Of course that’s just one on a long list.
It’s been said that pain is weakness leaving the body. I believe that those involved with crossfit understand this more than anyone and for that reason we find ourselves coming back for more each day pushing through the pain in an attempt to overcome our weakness
manoj 162 bw
36sec 10/ 44 sec 15/ 56 sec 20 ; 45 lb bar
weakness - pretty much everything. technique/ endurance right now. need to get the basics right.
Lorena. 128.39/54/1:01 90# max
My weakness is english especially when it comes to following JV's instructions!
BTW 196 215pr .14/.25/.33
My weakness is my mind, it tells me to stop when it tired, it tells me to quite when I feel pain. I think I need a brain transplant.
Steve C. b/w 193. P/C 185, :17/:28/:34
tommy 141bw 145/17/32/37
Personal weakness, ohs HATE them. Technique, and my mind. It wants me to stop or to tell me its to much. Or just over think, which leads to doubting myself.
165 bwt 110# PR, 85#/0:38, 75#/0:56, 65#/0:54
I have too many weaknesses to list, however, my nemesis has got to be pull-ups. I feel like at this stage in my Crossfit life, I should be able to do them, but can't. So, I work on them every time I am at the gym. Victory shall be mine!
Turbo. 160bw. rx. 230pr/:15/:23/:29
I don't own a mirror... Prefection has no reflection!
45lb
10 - :26
15 - :45
20 - :46
Definitely proprioception when using the bathroom at night. Why I wasn't allowed to come in today:
http://tinypic.com/r/214nhiv/3
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