Hey guys. I spent the last year training specifically for Crossfit. I took a hiatus from strongman and wanted to see what my potential was. Unfortunately I ended up hurting my shoulder in the process and decided not to continue competing in the open this year.
My shoulder is healing well, I just thought it was stupid to continue pushing through workouts that were causing more damage. Anyway, I wanted to start up my journal again to give myself some more motivation and start getting pumped about training again.
I’m starting back slowly and you might notice some wonky stuff in here as usual. I’d like to focus more on strength, gymnastics, skill work, mobility and some more plyometric and agility drills. I teach those skills at work so I’d like to be proficient and practice what I preach.
Dynamic Warm-up/Linear Speed and Plyometric Drills
Deadlift (Wendler 5/3/1 – 85%)
Safety Bar Squat (5/3/1 – 85%)
KB Lunge / KB Snatch – 60 sec. rest between sets
Hip Mobility/IT Band Foam Roll
Planche Skill work 15-20 min.
Front Lever Skill work 15-20 min.
Handstand Skill work 15-20 min.
Rotator Cuff Eccentrics / Band W’s
Dynamic Warm-up/Lateral Speed and Plyometric Drills
Farmer’s walk x 50 ft.
Prowler Push High Handles x 100 ft
Single Leg Deadlift 2 x 10 @35lbs.
Bench – didn’t feel great this morning so I nixed it
Muscle-up skill work – 15 minutes
Front Lever skill work – 15 minutes
Handstand practice – 15 minutes
I’ve also been spending some time on my off days working on skill gymnastics stuff – Videos to come soon.
End of the Crossfit Open and Recent Training
Crossfit WOD Programming 12/2/2013 – 1/6/2014
Fitness Pain Free WOD: Crossfit Training Program 10/28 – 12/6
Fitness Pain Free WOD: 9/23/2013 – 10/25/2013
Fitness Pain Free WOD August 19th – September 21st
Introducing the Fitness Pain Free WOD
Dan Pope Training May 2013
Dan Pope Training April 2013