Front squat 1-1-1-1-1-1-1 reps
Important = we now have noon Crossfit classes on Mondays and Wednesdays in Tustin!!!
How many of you know your PR's? If I asked you what your last PR was on Front Squat, who could answer me? (I think I hear crickets chirping...) Well, then, how do you know Crossfit is working? How do you know your performance is improving? You don't. Human beings are strongly motivated by numbers, and since I've told you all to throw out your scale- we need to have something else to hang our hats on. Buy a notebook, keep it in your gym bag, and every time you work out- write down what you did and how you did. The next time that wod comes around, you can check-- perhaps last time you did it modified, or you shaved a minute off your last time, or the weight you lifted increased.
8 comments:
I think there's only 2 way to get through this challenge and its seasonings and herbs.
I made 2 good 5 block meals. I'm just going to give you ingredients you measure if you like the ideas.
#1 Lunch or Dinner
Chicken season with salt and pepper and curry powder
lentils in the pouch from trader joes
chick peas
tomatoes
crushed almonds for fat.
you can also add some feta cheese too.
#2 Lunch or dinner
ground beef add feta cheese into the meat it season with salt and pepper weight about 15-20% extra for uncooked to compensate for moisture loss
bean salad-
feta cheese
green beans
black beans
lemon juice
sesame oil 1/4 fat block for meal
olive oil 1/4 fat block for meal
crush peanuts 1/2 fat block for meal
season with salt and pepper
apple for dessert.
5:30 a.m.
Katherine 95/115/125/135/135/140F/125
Abel 95/125/135/145/145/145/145
Gisele 45/50/55/55/60/60/60
Christine mod 3 r 10 pole squats 10 plate squats
Good work today guys, way to work that form!
Long Beach
9:00am
Alex 155/165/185/195/205/225F/215PR
Efren 175/195/205/225/245PR/255F/215
Lisa 65/70/75/85/95/105PR
Lizen 95/105/115/125F/115PR
Kim 135/155/165/175/185PR/195F/195F/
Pat 65/75/95/105/115/125/135PR
Andrew 75/95/105/115/135/135/145PR
Candice 75/95/105/115/135/135/145PR
F=Failed Attempt
Great work today and some really good PR's now lets just keep track so we can get a new PR next time!
Is it too late to sign up for kim's going away shredder?
- too lazy to come in at 5:30am, and trail running tonight, so did heavy KB squats at home.
- wow, it takes a long time to eat 8 cups of salad... my jaw is sore from chewing.
- Tom, where've you been?
- slowly figuring this Zone thing out. Tomorrow I may post a few questions as well as things that are working for me. One realization: I eat a lot of fat! 3 almonds = 1 block, are you kidding me?! Almost every morning I have a bunch of full-fat yogurt with a handful of almonds AND walnuts. Good thing I'm a hard-gainer...
.Matt.
For God's sake Matt- if you eat any less fat, you'll be able to come in and work out whenever you want because you'll be able to slide in under the door!
And Tom, no it isn't too late to sign up- but I do need you to bring something, ie a cooler and some ice would be ideal!
Jenn
Front squats are my nemesis (followed by thrusters at a close second). It's the hand position that gets me! It is sooo frustrating, because my legs say "bring it on!" but my wrists say "are you freakin crazy?!?"; they just don't want to bend back that far.
Thank you, Julie, for counseling me to ease up on the weight until I found the load that would allow for the amount of wrist flexion I can endure for the time being. I'm just going to have to hover around that level until I can build up the flexibility, while still keeping correct form. You're awesome Julie!
Tustin
7pm
Alec 175/185/205/215F/185/185PR
Steven 85/115/125/130/145/115/95
Garth 115/135/155/165/175/185/185
Storm 205/215/225/235/255/275/290PR
Monica 65/95/95/95/95/85/85
Jean 65/75/85/95/100/105/105
AL 85/95/106/95/95/95/95
Lori 115/125/135/145/155/160/165F
Gez 185/195/200/205/210F/210F/165
Great work today keep hitting that form!
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