10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.
I could have probably gone heavier on the squats, but my form was getting sloppy. Thanks to Justin for the help, I am definitely going to focus on improving my squats. Deadlifts felt good, but I gassed out and started pulling with my lower back so I did not get 405 like I wanted. Work then vacation is eating up this week, so no wod's until next Monday.
Did my now traditional CrossFit Total sub, since I will only do the total twice per calendar year or so.
7-6-5-4-3-2-1
Heavy Step Ups, Punching Bag
HSPU
Weighted Pull Ups, 2 pood
Toes To Bar
Goblet Squat, 2 pood
19:43
Back Squat - Warm Up 10@45,5@95,5@135,3@185
1st 225, 2nd 245, 3rd 265(PR)
Shoulder Press - Warm Up 10@45, 5@95
1st 115, 2nd 125, 3rd 135(f)
Dead Lift - Warm Up 5@135, 3@185
1st 225, 2nd 255, 3rd 285(PR)
Total 675
Probably could have gone heavier on the squats and deads. Next time.
CFE on my own at 6pm.
Death by 10 meters - shuttle run style
10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.
18 rds (pr by 1)
BS 155
SP 75
DL 215
455
really happy with the deadlift, but definitely think I had more for both the squat and the press. Thanks Justin and Leslie for the great coaching!
Back Squat - 255
Shoulder Press - 135
Dead Lift - 295
Total - 685
Really need to work on form in dead lift and back squat over the next few weeks.
BS - 195# (PR)
Press - 95#
DL - 195# (PR)
CFT the BBB way...thanks Zach for the coaching. Managed to get out of the 195# DL rut! So happy about that.
Press - 155
Squat - 235
Deadlift - 365
Total - 755
I could have probably gone heavier on the squats, but my form was getting sloppy. Thanks to Justin for the help, I am definitely going to focus on improving my squats. Deadlifts felt good, but I gassed out and started pulling with my lower back so I did not get 405 like I wanted. Work then vacation is eating up this week, so no wod's until next Monday.