Thursday 04/22/10

Box Squat
5-5-5-5-5


For time:
400m Sandbag Carry, 100#/50#
---then---
3 rounds of:
10 Thrusters, 115#/80#
10 Burpees
---then---
200m Sandbag Carry, 100#/50#
(Courtesy - mostly - of CF West Santa Cruz)


In honor of Chris's "baby giraffe doing cleans" video a while back, I thought I'd post these two links:
Deadlift
Clean
Posted by Phil
Labels: ,

6 comments:

Kiley said...

Out of curiosity, what did you change from the original workout?

April 21, 2010 at 8:50 AM
Phil said...

Very little. I changed the women's weight from 75 to 80. This keeps it in the 66.7%-70% range that has typically been CrossFit's standard (and it's typically been the weight used with a guy's weight of 115). Also, they didn't specify any sandbag weights, so I just used ours (since we don't have much of a choice in that area).

April 21, 2010 at 10:13 AM
Kiley said...

Swim CFE:
Swim was horrrrrible. I'm not sure why, but my goggles kept leaking. Stopped twice to fix that. Stopped twice b/c I couldn't tell if I'd hit the lap button lately or missed it. Had numerous issues with trying to hit lap button AS I swam...not recommended...der. Anyway, the workout was supposed to be swim 1000y with the first 500y at 85% and the second 500y at 95%. I was all a fluster almost the entire swim...no idea how this will look...gah!

Swam at least one extra lap, maybe two...1050yard at avg pace 1.39m/100y.

42
46
1:37/2 (avg = 47.5)
1:41/2 (avg = 50.5)
49
45
51
50
50
51
49
50
52
50
50
49
50
55 - much confusion here...should have stopped for sure.
51

OY.

April 22, 2010 at 2:13 PM
chris said...

15:30

Didn't seem so bad right up until the second round of thrusters......got worse after that.

April 22, 2010 at 9:10 PM
Kiley said...

First three sets of squats did 45#, then last two 65#.

On met con I used 78# Thrusters and time was 17:30.

April 22, 2010 at 9:47 PM
Phil said...

Did some snatch technique work (still working on a straight bar path).

Box Squat
15" box + 15#, 10#, 10#:
45-5
45-5
95-5
15" box + 15#, 10#, 10#, 10#:
95-5
95-5

I felt like my form wasn't all that hot, so I added some more height on the box. All plates were bumper plates.

Metcon (sandbag carry, thrusters, burpees)
12:07

April 25, 2010 at 4:20 PM

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