Tuesday, October 23, 2012

Week 10 - Carbon Monoxide Alarm went off - they moved...



Monday: 20 min AMRAP
             3 muscle ups
             6 Handstand Push ups
             9 Kettlebell Swings w/ 26 kg
             11 rounds and 1 HSPU
             then... 
             two hours of basketball and football
             then....
             4 rounds of
             50 unbroken push ups
             50 unbroken sit ups
Tuesday: 7 Minute AMRAP of pull ups sets of 5 (9 sets + 4 reps)
              7 Minute AMRAP of walking lunges w/ 26 kg (110 reps)
              7 minute AMRAP of Burpees (103 reps)
              all back to back AMRAPS, no rest
Wednesday: 10 berm sprint (a 50 meter sprint to a 20 or 30 yard uphill sprint)
                    fastest set 15.81 seconds
                    3X10 of Squat holding a approx. 150 pound rock
Thursday: 5 rounds:
                            10 wall walks
                            40 meter shoot throughs (wrestling drill)
                 then....
                 EMOTM for 20 minutes
                 5 clean and jerks with 26 kg kettlebell (per side)
Friday: 5 rounds:
                        10 strict toes through rings
                        10 hand stand push ups
                        20 sumo deadlift high pulls w/ 26 kg
          10:51
Saturday: 30 minutes of running

This past week was really good. I am feeling stronger and stronger at body weight movements. 
Something that I have been finding that has really worked for me is making sure that I get good volume in when I train. I don't mean multiple workouts a day. I mean making sure I do enough reps of something or a long enough duration of something to get a response. What I have been finding as a result is that I am feeling stronger (even if I am not lifting barbells) and I am starting to put on more muscle mass. For a long time I have done heavy weight that forces me to do few reps at a time. Even though that makes someone strong. High repetitions with a weight or movement that forces someone to focus on form and quality with quantity will give a better response and will prevent injury as opposed to just going heavy all of the time. I'm sure those who know me will be surprised to see I just said that, because I LOVE going heavy. But I need to rather focus on working my weaknesses and be a better CrossFitter... not a better Olympic Weightlifer.
Tootles! 

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