2013 09 15
Leg Cradles + Tea Pots
The other day Mike asked me if he should redo his Deadlift 5RM of 315lbs because he ended up rounding his back on rep five. The conversation that we had inspired me to do a little post. Failing to complete reps on a 3×5, 5×3, or 5RM isn’t the only way to fail a set. Failing to maintain proper posture and position (i.e rounding your back) throughout a lift can also constitute a failed set. Remember that the numbers aren’t the sole thing that we are chasing. You have to be able to take your ego out of the picture and look at the bigger picture. One of my favorite Crossfit Football mottos is “Persistent Pursuit of Perfection.” That is exactly what this is about. Don’t let yourself get too wrapped with what is on the bar. Although it can be a great motivator, if it is the sole focus you are losing site of the whole picture. I know from experience this can be a very hard thing to do. Mike ended up trying 315lbs again and made it look much better.
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
DWOD
“Sindy”
As many rounds as possible in 8 minutes of:
5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today’s SWOD (your power clean weight)
2013 09 12
[youtube=http://www.youtube.com/watch?v=KH75LwUtqI0]
What do you think, legal? Unnecessary roughness?
SWOD
Squat 3×5 (add 5 lbs to the last workout)
Bench 3×5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds for time:
8 Ring Pull Ups (chest to hands)
8 Sand Bag Power Cleans
2013 09 11
SWOD
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps
DWOD
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Jerks
3 Good Mornings
*Move up each, set to the heaviest set possible
*Rest 2-3 minutes between rounds
2013 09 09
SWOD
Press 3×5 (add 2.5 lbs)
DWOD
Complete 5 rounds:
3 Squats (add 2.5 lbs to last thursday’s 3×5 Squat)
5 Box Jumps 32″
*Rest 3-5 minutes beween rounds
2013 09 08
2013 09 08
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
DWOD
Complete 9 rounds for time of:
5 DB Thrusters 50 lbs
5 Strict Chin Ups
5 Burpees
2013 09 05
Thoughts on the logo? A slightly different spin on the Power Athlete Logo
SWOD
Squat 3×5 (add 5 lbs)
Bench 3×5 (add 2.5 lbs)
DWOD
Complete 6 rounds:
Max Rep Plyo Push Ups
20 yard Shuttle Run
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.
*Rest as needed between efforts.
2013 09 04
I always love looking at Hook Grip’s photos. This is a photo of Cortney Batchelor. Its always amazing to see how the best are able to maintain their posture and position through out the lift with such heavy loads. She stays over the bar until the very last minute, reaches full extension, and maintains the upright chest in the catch. For weightlifters it is a thing of beauty.
SWOD
Deadlift 5 RM (add 10 lbs)
Supine Ring Rows 3 x 20
DWOD
Find:
3 RM Box Jump
then…
As many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 155 lbs
5 Ring Dips
Story about one of Crossfit Football’s Hero WOD “Kalsu” The Death of Bob Kalsu
2013 09 02
2013 09 02