Monday, January 3, 2011

3/4 “Jack”

It feels much better after its over!

  • Row 500 - technique
Gymnastic WU/skills 1

  • Split Jerk
  • Bench 3 x 5
AMRAP in 15 minutes
  • 10 Push press
  • 10 KB swings
  • 10 box jumps

Test: rowing at the catch
  1. goals - upright at catch, load hips before knees.
  2. corner hamstring stretch 2’ each side.
  3. roll on ham/hip insertion 1’ each side.
CF goals? 
Sport goals?
Post 'em!


  1. CW: 6 rounds + 19 reps. 80# push press, 1p KB, 20" box. A good weight, balance of being tough and being able to keep going.

    CF goals this year:
    More kipping pullups, like 10 in a row. Right now I can do 4 or 5.
    More deadhang pullups, like 5. I can do 1, sometimes 2.
    Double unders. I can get one consistently, I need to string some together.
    Fearless cleans and snatches. I need to get more solid in the bottom. This calls for practice with lighter weights.

    I don't have clear sports goals. Although I had originally decided on the Birkie, Things have changed and I've got no clear goals for racing. In general I'd like to improve technique and performance at XC skiing and maybe rowing (if I can get a boat or a partner for the double,) but as of yet, no specific goals.

    It seems that people expert at particular sports recommend year-round sport-specific training. I'm more interested in pursuing sports in their season, doing a minimum to maintain technique.

    O.K. here's a couple of ideas for sports goals. I will use CrossFit as the fitness base for my sports, training at my seasonal sports at least 3 times a week. I will enter the Erg Monster for indoor rowing and the Bear Chase for xc skiing. Rowing races on the water - we'll see.

    Happy New Year, everyone! This stuff is very exciting, its almost like it works!



  2. great grind! fun to do frog and hand stands after 3+mos of xf

    goals: have fun with greater mobility, flexibility, strength and joyfulness in all endeavers of life, sport and otherwise. no racing.


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