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Someone from my crossfit gym posted this link on our facebook page: http://agymlife.com/get-better-at-crossfit/

There are lots of great suggestions there. However, 50 things is a bit too much to focus on. So, I’ve combed through the list and these are the things I am personally going to focus on at this time. Even this list is still large. And if I could get all this stuff done as often as I would like, there would be no time left for the workout of the day.

1. Work mobility before/during/after MORE.
2. Practice handstands everyday/often.
3. Practice double-unders every day.
4. Strict pull-ups every day.
5. Progress to one-arm push-ups every day (I can’t even do a single good one right now).
6. Practice jumping: over, under, top of, sideways, backwards, long, short, high.
7. Train planks more – 30 seconds after your arms start to shake. I’ve got 4 mins down. Time to increase that, or scale it up somehow.
8. Progress on pistols once a week.
9. Hit all major lifts once per week:
   Squat, dead-lift, press, bench, snatch, clean, jerk.
   I’m really loving the Olympic lifts, and this is surprising because have never been a fan of weightlifting.
10. Shoulder dislocates with every workout.
11. Do strict dips and negative holds on the rings regularly.
12. Wake up to 20 push-ups every day.
13. Do 30 air squats and 20 push-ups after every meal (from Tim Ferris’ Four Hour Body book).
14. Practice L-sits often, and frog stands.
15. Practice heavy farmer carries.

Today is Matt Fleming’s last day coaching mornings. He’s back to school at Rowan. We will miss you Matt – good luck in school!

Crossfit:

Warmup:
3 rounds of:
– 10 Romanian dead lifts, empty bar (but I did it with 95#)
– 10 step ups onto box, with one foot on the box
– 10 ring rows

Strength:
Good mornings 7 x 3
Left upper back and shoulder pinching again, went light on these:
95, 95, 95, 115, 115, 115, 115

WOD:
7 rounds of:
– 5 power cleans (135#)
– 7 kettle bell swings (32 kg)
– 20 double unders

Crossfit:

Warmup:
2 Rounds of Fight Gone Bad
1 minute of each:
– Push Press (95#)
– Wall Ball (20#)
– Row
– Box Jump (24″)
– Sumo Deadlift High Pull (95#)
Mobility (squat therapy, PVC rolling: neck and upper back)

Strength:
High Bar Back Squat
3 x 5, 3 x 3  75% of 1 rep max
–> Worked up to 205#, which is 75% of 273, but my 1RM is 235# so I did a bit extra… getting stronger 🙂

* Immediately after each set, complete max effort deadhang pullups or rung rows

WOD: 15 min AMRAP
– 3 burpees
– 5 power snatch (95#)

Lunch:
Kickboxing

Evening:

Crossfit:

Warmup:
Practice double-unders 3-4 minutes
Ankle mobility
Squat therapy
Roll both feet out on Lacrosse ball

Strength:
Sumo Deadlift, 80% 1 rep max
3 x 5, 3 x 3 (135, 225, 225, 255, 255, 255)
Max effort ring dips immediately after.

WOD:
7 min AMRAP of:
7 ring push-ups
7 burpees

then:
800m run

then 4 rounds of :
3 push press (115#)
6 box jump (24″)
9 walking lunges (9 each leg = 18) If you’re feeling skippy, do them holding a 45# plate overhead, like Dom Aversa did today.

Crossfit:

Warmup:
400m run
squat therapy
couch stretch
down dog to up dog to pigeon stretch, 5x

Strength:
Zercher Squat
3 x 5, 3 x 3 (65, 95, 145, 175, 175, 185)

WOD:
20 Min EMOM Metcon
Odd Minute: 1 Bear Complex
Even Minute: 25 Double Unders, 5 burpees

Bear Complex: (I did 115#)
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Crossfit:

Warmup
400 meter run
Ten  40 yard sprints
1-5 @ 75%
6-10 @ 100%

Strength
Set up two bars per group.
7×3, 80% one rep max for both
Deadlift and Front Squat, complete the deadlift then immediately complete the front squat
Front squat: 145#
Deadlift: 225# (240 would have been 80%, but I went a bit lower because of low back soreness)

WOD:
5k Run – 20:5x – doing the run immediately after front squats and deadlifts won’t produce my personal best 5k. Nonetheless it was good psychological training to push through a 5k after the strength work.

Crossfit:

Crossfit:

Warmup
2 rounds of Nancy NFT:
– 400 m run
– 15 overhead squat with 95#

Strength
Behind the neck jerks
7×3, 80% of 1 rep max (used 145#)

MetCon
15 Min EMOM – used 95#
3 OHS
5 Burpees

Crossfit:

Warmup
Double Under Practice, 5 minutes
Ankle Mobility
Lacrosse ball under arches

Strength
High Bar Back Squat (HBBS)
7×2, work up to 90% one rep max

MetCon
7 minute AMRAP of:
7 ring dips
7 pullups

Then
1600 meter run

Then
3RFT
3 Deads, 85% one rep max
6 Hand stand push ups (HSPU)
9 Walking Lunges (I counted it 9 for each leg)

Crossfit:

Warmup
800 meter run
Couch Stretch, both legs 2x for 60 seconds each
5x thru Down dog to cobra, hold each position for 30-45 seconds
5x thru Down dog to pigeon, hold each position for 30-45 seconds

Strength
Romanian Dead Lift (RDL), scale up to deficit
7×3, go as heavy as possible
My hamstrings are flexible, so I did the RDLs on a box.

MetCon
20 minute EMOM of:
3 power cleans on the odd minute (135#)
5 box jumps and 5 burpees on the even minute

After the class was over, I joined the next class for their 5k run.
I finished in 21:58. It was obvious that the power cleans, box jumps and burpees had taken their toll on my running pace. Breaking 22:00 was quite challenging. It was also a bit humid out.