Saturday (2/23)
Warriorz Crossfit Athlete Camp
Fun movement & skill based warm-up led by Charlie before moving into part A.
A.
Deadlift session with Mark Bell
-worked up to 500 X 2 (PR). attempted 515, but wouldn't budge today. finished off with some light deficit pulls and a 60 second timed set with 135 + green band. Hammies were smoked!
Deadlift session with Mark Bell
-worked up to 500 X 2 (PR). attempted 515, but wouldn't budge today. finished off with some light deficit pulls and a 60 second timed set with 135 + green band. Hammies were smoked!
B.
Snatch Work
-decided to build up to a heavy Power Snatch.
-decided to build up to a heavy Power Snatch.
260 (PR)
Quick lunch break, then met on the platforms to go over jerk technique where we were able to apply a lot of the positional drills we went over during the warm-up.
C.
Split Jerk
-build to a heavy single. hit 355, went to 375 (a 10 lb PR attempt) and ...
damn left shoulder!
No rest, since the whole gym was watching that attempt, and straight into a 3-person partner workout:
D.
For time:
30 Bar Muscle-ups
60 Power Cleans (95)
90 Shoulder to Overhead
120 Back Squats
-10:58
Shout out to my partners Kayla & Jody for doin' work on the BB movements!
Then I managed to wrangle Brian, Gabe, and Dusty into a little finisher workout where we each cycled through the following 3 times each (12 rounds total):
E.
50 ft Sled Push (high bar)
10 Dumbbell Ground to Overhead
50 ft Sled Push (low bar)
-12:02
Done. Reset my "go signal" with some Mocha Progenex, helped Charlie clean up a bit, then sat around and BSed and waxed philosophic on life and Crossfit.
Oh, and I played with pugs.
For time:
30 Bar Muscle-ups
60 Power Cleans (95)
90 Shoulder to Overhead
120 Back Squats
-10:58
Shout out to my partners Kayla & Jody for doin' work on the BB movements!
Then I managed to wrangle Brian, Gabe, and Dusty into a little finisher workout where we each cycled through the following 3 times each (12 rounds total):
E.
50 ft Sled Push (high bar)
10 Dumbbell Ground to Overhead
50 ft Sled Push (low bar)
-12:02
Done. Reset my "go signal" with some Mocha Progenex, helped Charlie clean up a bit, then sat around and BSed and waxed philosophic on life and Crossfit.
Oh, and I played with pugs.
Sunday (2/24)
Got to bed late since Brian and I decided to "rage" last night, which means he had a couple cocktails and I drank a couple Lonestars, chatted with friends, then opted to grab pizza at 2 am while the rest of our group hoofed it to a seedy nightclub. Epic.
Joined Drew at Virginia Lake for some mile repeats:
3 X 1 mile repeats (rest 4 minutes):
-6:53 (lil' fast)
-7:30 (lil' slow)
-7:09 (just right)
3 X 1 mile repeats (rest 4 minutes):
-6:53 (lil' fast)
-7:30 (lil' slow)
-7:09 (just right)
Great weekend of training, and a more extensive re-cap of the Warriorz camp to follow!
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