The Crossfit Games Have Begun! - FITNESS PAIN FREE

The Crossfit Games Have Begun!

Bob the baby emu, you give me all the courage I need to succeed herunterladen.

Herro friends,

The crossfit open began on Saturday.  The first event was 7 minutes of as many burpees you can do as possible, with a 6 inch jump past your max overhead reach.  I finished with 110.  That places me in about the top 17% of people.  I think 30,000 guys have registered globally this year.  I’m happy with this, burpees for a long time is not a strength of mine.  this week’s workout is more strength related and will be 10
minutes to accomplish

  • 30 snatches with 75lbs
  • 30 snatches with 135lbs
  • 30 snatches with 165lbs
  • As many reps as possible with 210lbs

Well, I have no idea how they come up with these workouts but it should be a hootin good time this saturday lego spiel herunterladen.

2/25/2012 – Game Day

110 burpees in 110 minutes

2/26/2012 – Dynamic Warmup and long stretch

Power Clean and Jerk + Hang Power Clean and Jerk

  • 95, 95, 135, 165, 185, 215, 235, 250

Back Squat

  • 95 x 5, 135 x 5, 185 x 5, 205 x 5
  • 215 x 10 – working my way up slowly

4 rounds for time: 8:05

  • 15 front squats 135lbs – Squats destroyed my leg,  Had nothing in the tank after squats previous and burpees the day prior
  • 10 swings 70lbs
  • 5 pullups

2/27/2012 – Dynamic Warmup

10 minute AMRAP – 5 rounds + box jumps + 1 run

  • 10 box jumps
  • 120 yard shuttle run
  • 20 double Unders
  • 120 yard shuttle run

2/28/2012 – Dynamic Warmup, Pec, Lat stretches, Thoracic spine mobility

10 sets of 10 handstand pushups – games standards.  1 set at the start of the minute for 10 minutes

  • 10,10,10,10,10,10,10,10,10,10 – made it the whole 10 sets, getting better

10 sets of 5 ring pullups – chest to rings

  • 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 – getting better here too

Dips Super setted with Ring Recline Rows

  • 3 x 10-15 @ 45lbs / 3 x 15

Pushups – 10/9/8/7/6/5/4/3/2/1 – with Matt

2/29/2012 –

AM session This is my stretching routine before anything with squatting

  • Quad/Rectus Wall stretch
  • Supine hip external rotation stretch
  • Wall Heel Cord Stretch
  • Half kneeling hip flexor stretch + Band

Dynamic Warmup

3 x 5/leg Pistols – technique work

8 Rounds For Time – 21:53

  • 10 burpees
  • 30 lunge switch jumps
  • 20 double unders
  • 25m shuttle run
  • rest 90 seconds and repeat

PM Session – Same stretch as earlier + Pec and Lat Stretches

Full Snatch

  • 95 x 3, 3, 135 x 3, 155 x 1, 165 x 1, 175 x 1, 185 x 1,
  • 205 x 1 PR Pretty excited for this one, especially given all the extra work I did earlier in the day apple stor herunterladen.

Deadlift

  • 275 x 3
  • 345 x 1
  • 405 x 1
  • 405 x 8 – Bar got swirly toward the end.  Cut it short.  Left a few in the tank.  Ready for saturday!

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