Rest Day
Kiley:
Back Squat
3 x 5
For time:
10 Handstand push-ups
20 Wall ball shots, 15#
30 Toes-to-bar
40 Power cleans, 95#
50 Burpees
60 Sumo deadlift high-pull, 53#
10 Handstand push-ups
20 Wall ball shots, 15#
30 Toes-to-bar
40 Power cleans, 95#
50 Burpees
60 Sumo deadlift high-pull, 53#
Sunglasses Saturday
Sunglasses make everything better . . . even squatting.
(The audio might be a bit off, but it wasn't worth fixing.)
Posts
7 comments:
http://www.crossfit.com/mt-archive2/007792.html
4 Rounds of 500m row with 3 min rest
1 - 1:58
2 - 1:58
3 - 2:00
4 - 2:00
Anyone care to explain why everyone is such a fan of negative splits when its not rx'd? If my memory serves me correctly (from a particular workout of 10x200m in college), that's pretty much the same as "coasting" the first part, then going up a notch for the end.
Also, very nice sunglasses Phil! And Kiley I didn't know you could do handstand pushups!!!!! You are so very cool.:D
LOL! Kris, I can't do them all the WAY! Silly! I do them down to a target of some sort. Which, lately, has been very high. =( But I'm getting back to working on the press again, so hopefully that'll help.
Thanks for the sunglasses compliment :-) Oddly enough, someone actually commented on that video on youtube - kind of weird - no one's ever done that before (I think).
Here's my take on the negative splits - I think (but am not sure) that in a race, it's how it's supposed to be done. For example, in a 5k, your last 1.5 miles would ideally be faster than your first 1.5 miles. It means you are correctly pacing yourself, leaving yourself just enough energy for a kick near the end.
However, this is different since there's rest between. In this case, there's essentially two approaches. One is to go all out on each one - if you actually did this, the time would increase slightly each time (or a lot, depending on your level of conditioning and thus your ability to recover). In this approach, negative splits are definitely bad and mean you've been coasting (I suppose the times could theoretically stay the same depending on the rest period).
The other approach is to try and keep all your times within (or below) a certain time range. In this case, you're training a certain pace, so then someone aiming for sub-2:10 might have something like 2:08, 2:08, 2:09, and then 2:07 for the last one - the thinking being, "I've hit my goals for the day, and since this is my last one, I don't need to save anything for another one.
I suppose my lifting is often like this second one. For example, on squats, I do 2 x 5, 1 x 5+. So I need to get 2 sets of 5 reps, and then on the third set, I want to get 5 or more reps (at least 5 is the only requirement, but the more the merrier). So my squats on Sunday went 390-5, 390-5, 390-6.
In my personal experience, negative splits usually mean I've coasted on a workout :-).
I realize that might not really explain why everyone is such a fan. I just checked some of those comments - a couple of people were definitely coasting. Going from a 1:50 to a 1:39 is ridiculous.
Also, sometimes I think the people who post on the mainsite . . . could be smarter. Granted, I've also seen people like Chris Spealler post on there, and I would have him as my coach any day, but still, it's an interesting subset of people (even an interesting subset of crossfitters - and that's saying something).
Push Press
180 - 3
185 - 3
190 - 3
195 - 1
200 - 1
205 - x
Mental issue. Got a crappy dip-drive.
75 Burpees for time:
6:32
Back Squat
45 x 5
95 x 5
125 x 3
145 x 2
-----
155 x 5 YAY
155 x 1 BOO
Stopped...long story.
Metcon:
I used 83# on the Power Cleans. Time was 23:10.
A few hours later, my back was so tight if I bent over it was not a given I'd stand back up again. =)
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