Skill Work
Muscle-up/Pull-up work
Back Squat
75% x 5
85% x 3
95% x 1+
5 RFT of:
7 KTE
7 Box Jumps, 30"/24"
Check this carbs article out. How have your diets been post-Nutrition Challenge? Have you gone back to your old eating habits? Do you feel better or worse than when you were eating fewer refined carbs and less sugar? Do you eat as much protein? Please post thoughts to comments.
Here are some good pictures of the "false grip" we have been talking about in relation to Muscle-ups. Keep working on it - it'll come with practice!
5 comments:
Back Squat
162.5 x 5
182.5 x 3
205 x 1
5 RFT of:
7 KTE
7 Box Jumps, 24" plus 1/3 blue mat
5:29
Random Resolutions (I have many): Master Muscle Ups, Meet bench, Dead Lifts, & Squat goals, Do Double Unders like a normal person, Eat Good ... moderate portions / good choices. HSPU - no walls, walk on my hands, work some running into the weekly routine, etc ...
Back Squat
75% x 5 *235*
85% x 3 *275*
95% x 1+ *305 x 3*
5 RFT of:
7 KTE
7 Box Jumps, 30"
4:04
Back Squat
wu 45 * 5
wu 65 * 5
wu 95 * 5
75% x 5 @120
85% x 3 @135
95% x 1+ @150 -fail
5 RFT of:
7 KTE
7 Box Jumps(18")
4:36
Goals
1. Be a better cyclist...continue squats for core and leg strength.
2. Get Sharon healed.
3. Beat JT at something.
4. Technique, technique, technique...100% on all movements
5. Drastically reduce sugar and sweets intake...this is my nicotine habit.
6. Incorporate CrossFit Endurance once a week.
Back Squat
75% x 5 = 160 (5)
85% x 3 = 180 (3)
95% x 1+ = 200 (0)...bummed with a zero tonight.
5 RFT of:
7 KTE
7 Box Jumps, 30"
3:26
Nutrition wise, my diet is pretty good. Lately I've been trying to take a closer look at the amount of sugar I eat. Not so much sweets, but rather foods that have sugar naturally occurring in them, and cut back on them.
Fitness wise, I want to run, bike, and swim faster this year in all my races that I did last year. One of my loftier goals is to qualify for the "elite" start of the Corporate Cup this year.
Looking forward to watching everyone achieve their goals this year... see you in the gym!
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