Josh's CrossFit Training
<< 2012-03-19 >>Monday
3.19.12
Obj: Work Capacity
Warm up: 4 Rounds
50x Double Unders
10x Pull ups
Row 150m
Instep Stretch
(1) 5 Rounds for time:
500m Row
20x GHD Sit ups
2x 15 ft. Rope climb
(2) 4 Rounds
20x GHD Back Extensions
10x EO's
60 sec Farmer's Carry
Comments:
We tend to go a little "longer" with Josh on Mondays. I guess our idea of long with CrossFit is 15 plus minutes. Very few CF WOD's seem to go beyond that range, I picked this WOD off the mainsite and added 2 rounds to get it to where we wanted.
Josh is sitting at #32 in the NW Region, so barring some disastrous workout we'll probably be taking him to the regionals in May. That gives us a lot of time to build the skills he's lacking in - such as muscle ups/pull ups in high numbers. His rowing is getting better, and in this session he rowed the first 500m in about 1:38, with the rest of them in the 1:40-1:45 range. His finishing time was 17:00.
We take it a little easier tomorrow, and then go after 12.5 hard on wednesday night.
-John Murie
john@mountainathlete.com