Josh's CrossFit Training

Friday

<< 2012-02-10 >>

2.10.12
Obj: Work Capacity

(1) "Filthy Fifty"

For Time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Comments:
We wanted Josh to get some kind of "chipper" workout in this week, so we chose good ol' Filthy Fifty. He cranked it out in 19:20, still looking a little sluggish from the week of work. We've been choosing WODs from CrossFit that are benchmarks so we can measure where Josh is at - this has been both good and bad, let me explain why...

Josh is new to CrossFit - a sport where athletes compete through workouts on a regular basis. This can yield great results, but can also be mentally draining. Since Josh is new, we need to figure out where he stands with his strengths and weaknesses so we can train him accordingly. This is the positive end of doing workouts that have standards already set forth by athletes who have been doing CrossFit for years. However, racing constantly against an opponenet, clock, or stopwatch is a strenuous event, and we've been putting Josh through many of the CrossFit benchmarks with our expectations set extremely high. The pressure put on him to perform day in and day out is catching up, and it will be good to drop into an unload cycle before the CrossFit Open begins on February 22nd.

Josh's numbers are solid though - here's what his stats look like so far, after only doing most of these workouts once. We could probably assume a slight improvement in some of these areas if he tried again.

Clean & Jerk - 305#
Squat - 405#
Deadlift - 475#
Snatch - 235#
Filthy Fifty - 19:20
"DT" - 5:58
2000m Row - 6:42
Fight Gone Bad - 395
Elizabeth - 5:22
Grace - 1:40

Next week we move our focus to skills - muscle ups and butterfly pull ups, along with some shorter work capacity efforts. We're all getting excited to see Josh start competing.

-John Murie

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