Monday, July 21st
Squat - Work up to a new 3RM
Afterward, 3 rounds:
Sumo deadlift high pull, 75lbs (50lbs women), max reps in 1 min.
Double-unders, 1 min. (The sub for double-unders is...double-unders! But if you really can't do them, box jumps are okay)
Rest 1 min.
News, Articles, Links, Etc.
Yesterday the CF Affiliate Blog linked to our Mission Statement. In the words of Johnny Rotten, "We mean it, maaaaaan."
Feel Better for Ten Bucks (T-nation.com, let those with delicate sensibilities beware)
"The limits of the human body have yet to be discovered":
(via CrossFit Central Santa Cruz)
6 comments:
Here's a good article that asks the question: "When someone is very good at a given thing, what is it that actually makes him good?"
http://www.nytimes.com/2006/05/07/magazine/07wwln_freak.html?_r=1&oref=slogin
Excerpt: "...the best way to learn how to encode information meaningfully, Ericsson determined, was a process known as deliberate practice.
Deliberate practice entails more than simply repeating a task — playing a C-minor scale 100 times, for instance, or hitting tennis serves until your shoulder pops out of its socket. Rather, it involves setting specific goals, obtaining immediate feedback and concentrating as much on technique as on outcome."
Great morning at PVCF!
Didnt attempt a PR today on the squat, really tried to focus on form and technique, did 205lbsx3 for last few sets. I am having a hard tme breaking my old squatting habits!
Metcon as rx'd, 141 reps, killed by the double unders but getting better!
Hit 160 for 2 reps, and got stuck at the bottom on the third.
Only got 99 Reps for the metcon. Desperately trying to get those double unders.
Got 145 for 3, then 150 for 2.
81 on the metcon; thanks, double-unders!
145 for 3 on the 2nd try on the front squat.
191 on the metcon.
as much as double unders frustrated me i like that metcon a lot.
I reached 150 for 3 on the front squats, a new PR by 5lbs. As for the metcon, I received a score of 256.
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