Press & Ball Slams

12 May 13 (Sun)

     Warmup

     150m Row

     15      Ring Rows

     15      Back Extensions

     15      Situps

     15      Bench Press         (50lb)

     Strength

     8x2 Bench Press            (110lb)

     AMRAP in 10min

     3 Overhead Press          (75lb x 5rds, 60 x ~10rds)

     5 Ball Slams                  (15lb)

     ***  Total = ~15 rounds

     Cooldown

     300m Row

  Nice to change up the warmup somewhat.

  I don't think that I was getting enough abs into the ball slams, but I forgot to check the technique out before the WOD. Maybe I wasn't supposed to keep my back as straight as I was; not sure. Good exercise, though. 15lb was the heaviest slam-ball that I could find at Gold's.    :(

  If I haven't mentioned recently, these are the websites that I cull the workouts from:

    Strength WOD:  Crossfit Football

    Daily WOD:        Crossfit Mom, Crossfit Endurance, Crossfit Main Site

  Basically, I follow the standard days of 3on-1off that CF Mom & the Main Site use.

  ...

  On those days, I'll use a strength-WOD from CF Football...

   +

   the daily-WOD from CF Mom or the Main Site.

  I'll adjust or switch the exercises chosen as needed to similar ones that I can do with wrecked knees, and scale the weights higher or lower depending upon my strength at the movement: usually need more weight for the CF Mom & lower for the Main Site.    :P

  Later on, I may start taking endurance-WODs from CF Endurance and going back-and-forth with them and the strength-WODs. Kind of a best-of-both-worlds kind of thing.

  Here's the last Crossfit Update Show before the Regionals start next Friday. Has a good overview of all the workouts for Regionals.

Crossfit Update Show 10 May 13