Josh's CrossFit Training
Josh Bench Presses during "Linda"
<< 2012-03-26 >>
(1) "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press @ Bodyweight
Deadlift @ 1.5x Bodyweight
Squat Clean @ .75 Bodyweight
--Rest 3 to 5 minutes--
(2) 3 Rounds
20x Air Squats
20x Push ups
20x Sit ups
(3) 4 Rounds
15x GHD Sit ups
15x GHD Back Extensions
15/15/15 Low Back Complex
15/15 Kneeling Founder
Well, it appears that Josh qualified for regionals. We've got some catching up to do it seems, since only the top 3 from each region will be invited to the CrossFit Games in July.
Rob is concerned that Josh's ability to go longer is suffering by the emphasis on short, intense, training that CrossFit has, so today we'll test that by hitting him with a longer session.
From this point on, we have about 2 months to get him ready for the regionals. We have a couple of main goals during that time:
#1 - Improve the skills like Muscle ups, handstands, butterfly pull ups, etc.
#2 - Get him running more/better
#3 - Improve his overall strength - bigger squat, deadlift, snatch, clean & jerk
#4 - Measurably improve his work capacity and recovery for multiple WODs in a day.
There is a right and wrong way to train for this event. We can't guess what the workouts will entail, so the best we can do as coaches is to identify what Josh's weaknesses are, and improve them as much as possible.
Josh finished Linda in about 28 minutes. He struggled with the deadlifts (340#) and the bench press (225#) and had to get down to singles towards the end. He was a little beat up from a dirt bike crash from yesterday, but this seemed tough for him.