I had an UBWO scheduled today. I did heavy, low rep chest and back today. Instead of a normal shoulder workout, I did the CF WOD, with modifications. The WOD was:
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
First off, I misread this as 21-15-9 reps. I decided to use 95 pounds. If I go too light, my form is all over the place. It's really hard to properly do a clean if the weight is too low. You most likely end up doing a reverse curl instead. After beginning, I realized there was no way I was getting in 21 reps at this load. This routine quickly becomes a met-con routine after 7 or 8 reps. I did what I could, breaking up my sets long enoough to catch my breath before starting. I ended up doing the full 45 reps, although not as instructed. I don't have a baseline for Gwen, but that's okay. It was a great total body workout. I did some bicep work and weighted dips with 50 lbs on the belt. Finished up with cable fly/pullup supersets.
I seem to be more motivated now that I've been regularly adding CF WODS to my routine. I seem to be progressing more too. Hmmm. That should tell me something!
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2 comments:
OMG, this workout was hard, let alone adding reps to it!!!
I agree, addding more crossfit is really helping me too, im starting to shrink in places that have been impossbile till now. Plus getting so much stronger.
Keep it up and keep adding it!
Foam rollers are http://www.t-nation.com/findArticle.do?article=04-021-training
This article really explains it !!
I WANNA LEARN CROSSFIT!!!! :)
I have to checkout the link you gave me Bob. The only thing I'm worried about it my bad knee and bad calf. I'm a chicken :)
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