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Monday 9/21/09


Posted // September 21, 2009

Monday 9/21/09

Posted by: admin    Posted date:  September 21, 2009  |  5 Comments

Back Squat 5-5-3-3-3
-Work up to 85% of 1 RM

Rest 5:00

5 Rounds for time of:

21 Shoulder Press, 75#
21 Back Ext.

5 Comments for Monday 9/21/09

Joey

14:05 for WOD
255 back squat

Joey

hey admin is a goal for you to participate in the Games
I just saw a video of a lady that did a 2 year turn around from chemo to be in the Games
LINK http://media.crossfit.com/cf-video/CrossFitGames09_MalzToTheWall.mov
what would it take for some one like me to get good enough to qualify
100s of hours in the gym and diet but from coach to athlete what do I need to dial it in
my thoughts is my mental game and technique are weak, flexibility is weak now that I think about it ….alot
On my white board at home one of my goals is to come back to the Dallas Games and hit it hard harder than before. I preformed was pretty weak to my standard
I would like you to think about my last 3 weeks of crossfit and be critical (criticism I think should be welcome in crossfit as in a globo gym a trainer being to critical is a nag)
Please post back on site

Debbie G

Hey all
Needed to get my cardio in this morning so I decided to run a 5K.
Felt really tight so I know that I was a little slower than usual to begin.
Last time was 26:21 or so, time today was 28:02. That was about two months ago.
I will get it back down. See you all in the am.

Lee J

12:44 WOD – 5th round got me on the push press
205 back squat – gotta get that up

Good WOD! Shoulders were burnin.

admin

Joey,

I think one of your biggest weaknesses is your flexibility. It is very key in many of the CrossFit movements to be flexible. Namely, the clean, snatch, front squat, back squat, Overhead Squat. just to name a few. We work on your flexibility I think you will start to see many other things fall into place. This can be done through daily stretching, self myofascial release, contrast showers, ice baths (though these are more for recovery but are just as beneficial) The other is to really work on form at every class. Even if this means decreasing the weight that you normally use. Form before intensity after all is one of the CrossFit tenets. Increasing flexibility will ultimately produce an increase in technique. So lets focus on that and see where it takes you.