Custom CrossFit Programming: Tuesday, 9/30/14

A1. Weighted Eccentric Only Pullups @ 41A1, 4 x 3-4, rest 90sec
1. Bodyweight
2. 10#, 4 reps
3. 15#, 4 reps
4. 20#, 4 reps
A2. Standing Braced Single Arm DB Press @ 22X1, 4 x 12-15\arm, rest 90sec
1. 5#, 15 reps
2. 10#, 15 reps
3. 15#, 13 reps (L) / 14 reps (R) – Left shoulder at site of old injury (rhomboid spasm) started to bother me, so I dropped back to 10#.
4. 10#, 15 reps


B. RDL @ 4020, 3 x 6-8, rest 2min
53×8
73×8
83×8 – Heavy, but should go heavier since I was hitting eight reps.


C. Clean Pull, 3 x 3, rest 2min
63×3 – Too light.
93×3 – Was doing it wrong. Went lighter.
83×3 – Got the form down.
103×3 – Heavy! But I can go heavier next time.
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FLR on Rings – accumulate 4min AFAP
Tried to keep this to 30 second segments at first, but eventually had to drop down to roughly 20 second segments with a few seconds rest in between.

Custom CrossFit Programming: Monday, 9/29/14

5min Row\AD – Warmup
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10min Mobility – work on your nasty business
Hamstrings and calves needed a lot of work. Was slightly sore in the shoulders but not bad at all.
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30min Row @ moderate pace
– every 5min, get off rower and complete:
10 Walking Lunge
10 Pushup
10 Ringrow
10 Back Extension
10 Situp
Was feeling pretty worn out and also wasn’t in a great mood. I only did 4 rounds of this instead of 6 and didn’t do the back extensions since it was too far away from the little area I set up for myself. So lazy. Really felt some burning in my quads when doing the walking lunges and got a lot more sweaty than I expected.

Custom CrossFit Programming: Thursday, 9/25/14

Warmup and play with light weights on Push Jerk and Split Jerk for 15min
33×3
43×3
53×2
63×2 – Could have gone higher but this felt like a good moderate weight to stop at. Was more focused on form than anything. Will definitely stick to push jerks for the comp since I’m more comfortable with those.
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400m MedBall Run – as an individual
This was harder than I expected, so I was glad to get a feel for it instead being surprised about it at Saturday’s comp. Just felt heavy and sluggish. Tried holding the ball in front of me, but on either shoulder was best/fastest, though it was a little tiring on the arms. Time was 1:57.
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10 sets – Row
30sec @ 90%
30sec EZ
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Mobility