Cross Fit Week 6

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2006-08-07 3:04 PM

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Coach
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Stairway to Seven
Subject: Cross Fit Week 6
OK Kids, we're in the home stretch! I have to admit, I've taken 2 weeks off of my own challenge when I realized that I was not using my back properly, even though I thought that I was. Two weeks of back extension exercises as my only "strength" routine has really helped me focus on what's proper, and I've discovered unfound energy and strength coming from my torso as a result. The biomechanics of it are fascinating!

So I will try again this week with 1-2 workouts, and hopefullly keep the cat safe in the meantime.



2006-08-07 10:15 PM
in reply to: #504523

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Subject: RE: Cross Fit Week 6

Congrats on getting your back issues worked out! Core strength really is something. Honestly, having a undertrained core previously, I think that a lot of my improved running despite not training by running can be chalked up to my core not getting tired of supporting itself! (Did that sentence make any sense?)

This was Saturday's WOD, but I did it today.

RX: "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Scaling:

Puppies:
"Kelly"
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball

My 'box' (outside step...) is about 20 in high and my medicine ball is ~10 lb (I can't handle my ~25 pounder). It bears repeating that I get my scaling from here: http://forum.brandxmartialarts.com/viewforum.php?f=16. I'm generally a 'puppy'.

I had to work really hard today just to do this slowly. I was near Pukie-hood the whole time after round 1. Ugh.



Edited by kimj81 2006-08-07 10:17 PM
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