19 October 2012

YEAH CROSSFIT

Warmup: Almost Jackie, for time:
100 kcal airdyne
30 thrusters @ 20 kg
50 pull ups

Time 6:13

No rower available so I did the airdyne instead (3:03 mins @ approx. 450-500 watts) which probably saved me 20-30 seconds compared to rowing 1000m. Then I messed up the numbers and did 30 thrusters instead of 50 and 50 pull ups instead of 30.  Did the thrusters unbroken and did the pull ups 20-15-10-5 almost all butterfly.

I my regular Jackie time would be around 6:30-40 at this pace (it was my warm up) and I should be able to get it down to 6:00.

OH press 5x5
20, 40, 50, 62.5, 62.5, 62.5, 62.5x4, 50x6.
No shoulder pain today, so that was positive.

Weighted wide grip pull up 5x5
20, 20, 20, 20, 20.
Grip was a bit sore but the pull ups felt good.

Close grip bench press 4x5
20, 40, 60, 80, 102.5, 102.5, 102.5, 102.5x4, 80x7.

40 minute EMOTM
15 mins of:
2 full clean @ 60 kg - 4 toes to bar - 6 push ups
then, without break, 15 mins of:
2 full clean @ 60 kg - 4 pull ups - 6 atomic sit ups
then, without break, 10 mins of:
2 full cleans + shoulders-to-overhead ladder 1-2-3-...10 (one more STOH after the cleans on each minute)

Cleaned a bit of volume today! 4.8 tonnes to be exact. That's cross. I wonder what percentage would be prudent fo 80 reps based on Prillepin's chart?

Prowler finisher - 10 mins EMOTM
2x20m prowler: 0 kg, 20, 20, 30, 30, 40, 40, 50, 50, 50.