Custom CrossFit Programming: Monday, 1/19/15

Foam Roll + PT:
– ankle side-stepping w/ black theraband, 4 sets of 10
– clamshells w/ black theraband, 4 sets of 10
– goblet squats w/ 30# DB (up from 25#), black theraband above knees, 4 sets of 10
– glute bridges, hold for five seconds at top concentrating on using glutes only, 4 sets of 10


A1. Seated Banded Strict Ring PU Transition, 1.1, rest 20sec b\t 1s, 4 sets, rest 90sec
1. SO CLOSE to one full dip / No dip
2. No dip / No dip
3. Worst one / Barely a dip
4. Barely a dip / No dip
Used the blue band. Apparently my getting these is a very good thing, even without the dip! Exciting!

A2. CGB @ 32X1, 4 x 6-8, rest 90sec
1. 53×83
2. 58×6 – Didn’t have a spot. I swear that no one was around.
3. 58×8 – Had a spot. Pretty obvious.
4. 63×8 – Again, happy to have a spot here. That pause at the bottom makes things interesting. Still keeping my back as flat as possible instead of arching it like crazy.


B. Powell Raise @ 3010, 3 x 8-10, rest 60sec b\t arms
1. 10 each arm, 5#
2. 10 each arm, 6#
3. 8 each arm, 6# – Stuck to the same weight as set #2 since it became very difficult to keep the tempo consistent.


6 sets – Row
1min @ 70%
1min EZ
1204 meters. 2:29/500m. 22 s/m.

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