Josh's CrossFit Training


Josh in the middle of a Tabata Row

<< 2012-01-25 >>

1.25.12

(1) 1000m Row (increase pace every 250m)

(2) Tabata Row

(3) Tabata Push ups

(4) 3 Rounds of
Max Reps Double Unders in 60 seconds
Rest 60 seconds

************
Comments:

Josh was suppose to squat and olympic lift this morning but I was concerned about his low back after what he did yesterday. He was pretty sore, and we still have plenty of time before the competition starts, so there was no need to push it. I took today as basically an "unload" day, and had him do a couple of tabata exercises and some skill work.

Josh fell of the seat of the rower on his first tabata interval, and got almost no work done for the first set. He was still able to finish at about 930 meters, which isn't bad. We can assume he would have broken 1000 meters if he had stayed on...

When Josh first did "Cindy" we saw him start failing at the high rep pull ups and push ups, so I thought it would be a good idea to get him some push up volume today since his shoulders felt good. Josh made 25-22-19-15-12-7-7-7 on his intervals of push ups. Still has some work to do there...

Finally, we hit double unders again. Josh is getting a lot better at stringing these together. In a typical CrossFit WOD, you can lose a lot of time by having to break these up, so it's important that we get him efficient with these. He was able to hit 75+ in that 60 seconds, which is pretty solid for now.

We come back tomorrow with another split session (AM and PM).


Programming Courses

Six Week, 30-Session long training plan sport-specifically designed to train athletes for a rock climbing trip, or as focused, rock-gym based training cycle. This plan is focused on increasing the athlete's finger, grip and forearm strength, and also includes general work capacity, and core strength training.

The plan can be completed in any rock gym which includes a bouldering area, campus boards, and general fitness area, or a rock gym and a any commercial general training gym. CLICK HERE.