Grace prep

Thursday 13.11.14

Back when we used to #Bootcamp

Back when we used to #Bootcamp @ Lennox Gardens

A: 15 mins to work up to a heavy Power clean TnG triple + 2 push jerks

B: 3x 10-15 UB ground 2 overhead (power clean and push jerk) @ 50-60% of A -> try and hit these like you were starting Grace (fast and efficient…)

B Notes (similar to Monday): try to focus on the following as you hit each set:

  1. rhythm and technique -> are you hitting your positions on they way up and ‘dusting’ your quads on the way down? Is your rhythm smooth and efficient or are you just ripping it off the ground (missing all the key positions) and then smashing your quads as you lower the bar down for the next rep? Is your bar path getting out of shape/sync and throwing you all over the place?
  2. cardio response -> Is this gassing you out and if so at what point (eg. rep 8-9?) – do you hold your breath for unbroken sets? How do you manage your breathing?
  3. grip strength -> are you able to switch to hook grip as you lower the bar back to the ground for your next rep or is you regular grip the limiter?
  4. the mental game -> Do you get more frantic as you progress or do you remain calm and calculated – noticing your body’s different responses as the reps add up?

C – RX

partner WOD – only 1 person working at a time

  • 2 min ARMAP: T2B // rest 1 min
  • 4 min AMRAP: box jumps @ 30/24″ // rest 1 min
  • 4 min AMRAP: clean and jerk @ 60/40kg

C – FF

partner WOD – only 1 person working at a time

  • 2 min ARMAP: sit-ups // rest 1 min
  • 4 min AMRAP: box jumps // rest 1 min – go for rebound box jumps
    4 min AMRAP: clean and jerk @ 40/25kg

Post loads, reps and training notes to comments…

Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Sharon Simonsen says:

    A. 50kgs
    B. 25kgs with 10 each round, stopping due to fatigue more than anything
    C. worked with Polly, FF, 60, 138 and 51. Really happy with our team work, and really liking the rebound box jumps as I don’t need to psych up as much for each, will push to a higher box next time, today was 2 25kg plates.

  • Jason says:

    Worked with Tim today – always good fun.

    A) 60kg I think. Lots of working on technique rather than going up weight
    B) 10 @ 30kg, 15 @ 40kg, 15 @ 40kg. Found these alot harder than Monday with the snatches. Really noticed my grip strength went today and it was harder on my Cardio. Hit a wall around the 13 mark on both sets of 15.
    C) FF.
    1 – 55 (I did knee raises on the bar instead of sit ups (dr’s orders) which was bloody tough after a bit with fatigued grip strength )
    2 – 98 (Tim and I did a consistent 1 for 1 which seemed to work well for us)
    3 – I stuffed up and lost count – but we worked the whole time – 2 for 2 most of the time. Tim propped us up and finished with about 8 at the end.

  • A: 85kg
    B: Cycling at 50kg – 6-8 reps
    C: Worked with Josh at RX and completed 51 / 107 / 37 reps

    Fun workout today after 5 days of inactivity up in Coffs. If anyone is holidaying/visiting there hit up Rach at CrossFit Park Beach they are a really nice crowd of people!

  • Ray Simonsen says:

    A) 75kg.Going to start working on recovering hook grip.
    B) 35kg – 15 per round. Cardio is my issue, especially with my asthma acting up badly with the hayfever.
    C) Hmm can’t remember our numbers now, except 52 for C & Js

  • TessaW says:

    A: 60kgs
    B: Worked at 30kg.
    C: Worked with Sara at Rx. I think we got 28,133 and 34. Sara carried the team for t2b but i made up for it with some extra C&Js at the end. A fun little one.

  • Marc D. says:

    A: Worked up to 70kg. Tried 80kg, failed the jerk.
    B: 40kg. 10,10,10.
    C: Sun’s out Guns out! Worked with Johnny P. We went 61, 85, and 34

    Good session today.

  • Kylie J says:

    A. 60kg
    B. 3×[email protected]
    C. Rex weight n box with sit-ups. Worked with rach. Spanked me.

    Been away and really like the new FF/Rx format! Did FF on wed and got spanked then too!!

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