CrossFit Gymnastics Certification
GSX Athletics
Fort Worth, TX
Kiley:
Max Rep Sit Up Med Ball Throws, 20#/15#: 60 seconds
Max Rep Push-ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
Max Rep Push-ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Courtesy of CrossFit Football
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2 comments:
Sit-ups: 19, 22, 19
Push-ups: 19, 18, 17
Ring Rows: 14, 15, 14
Run: Completed
I shot some hoops before and after. Fun!
Squat
45 - 6
135 - 5
225 - 5
315 - 5
--------
355 - 5
355 - 5
355 - 5
355 - 5
355 - 5
Press
45 - 8
80 - 5
110 - 5
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132.5 - 5
132.5 - 5
132.5 - 5
132.5 - 5
132.5 - 5
Deadlift
135 - 5
225 - 5
315 - 3
365 - 5
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405 - x
I'm going to try the Texas Method for a little while. I thought about 5-3-1, but decided TM would be better if I can hack it as TM gives weekly progress vs. monthly for 5-3-1.
My linear progression had stopped progressing which means either 1) the stress was not large enough to force my body adapt or 2) the weight is getting close enough to my "genetic potential" that my body can't recover in 48 hours and be ready for slightly more work.
So.....this was my fist "volume day" with increased reps to provide increased stress. To be followed by a lighter recovery day on Tuesday and an intensity day (5RM) on Thursday.
My initial thoughts:
1) Volume day requires a fair amount of mental toughness. Seems like I picked the weights just about right. Sets 4 and 5 are tough when your body is used to stopping at set 3.
2) Though the squat weight was 25 pounds off of what I was using for 3x5 and the press weight was 10 pounds less, the volume was 60% more. My body is becoming aware of this.
3) There will be no deadlift PRs on volume day. Deadlifting is stupid on volume day.
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