If I aint at crossfit providence, I am at Next Level Fitness, in Johnston, RI.
Its incredible how highly technical these guys are.
Finally got some Oly Lifts in today. No squating or actual cleans or snatches. I did do the burgerner warm up, some snatch pulls, and jerks. And rounded it out with some arms and core.
My new thinking is bodybuilding is highly under appreciated. Bodybuilding IMO, should be something you should do every once in a while, for a week or two weeks at a time. If an elite olympic gymnast, olympic lifters, sprinters, do it, why not grappling athletes. Ihave even seen Wrestlers from Iowa do bodybuilding.
Gotta build the muscle around the joints, family!
Sn 90% 3x1
115x2, 115x2, 115, 135, 155x2F, 135, 145, 145, 155, 165F.
135x2, 135x2,135, 185 (cl no j), 185, 185, 205, 205, 215, 225, 230(PR).
225, 245, 260
WOD for Warriors/Happy veterans day!
Today I usually celebrate veterans day with some kind of SUPER LONG run like we did at the 101st, but today since I am a member at Crossfit Providence, I decided to do their wod. It was very hero’ish! Today as Crossfit Providence we did a partner wod, called “Wod for Warriors” which consisted of:
11 Rounds:11 reps of each exercise:
- Burpees
- Tuck Jumps
- HSPU
- Ring Dips
- Sit-ups
- Air Squats
- Deadlift (135/95#)
- Pull-ups
- Press (45/25# plates)
- Jumping Lunges
- 11m Fireman’s Carry
Me and Craig here finished this wod in 55:35.. lol just shy of an hour. Great stuff!
Happy Veterans day to my brothers and sisters in arms, you guys know who you are! Thank you for who you are and what you continue to be to this country!
Loove PRs
Main site CF wanted 2-2-2-2-2-2-2-2-2-2 of Front Squat I am also sort of following the Oly Lift WODS at MikesGym.org
1) Power snatch + Overheads: work up to 80% of best ps and do 1 power snatch + 2 ohs x 5 sets.
95#, 115#, 135#, 135#, 135#
I am still working technique on my Snatches and OverHeads. The sn and oh’s feel really really good, next week I will go heavier. The goal is 205# on my sn and ohs. I remember I couldn’t do them. But I have been working really hard on stability techniques and shoulder strengthening and overall flexibility thanks to Kelly Starrett ‘s MWOD.
2) Mainsite WOD Front Squat 2-2-2-2-2-2-2-2-2-2
135#, 185#, 225#, 235# (NEW PR), 245# (NEW PR), 255# (NEW PR for a single), 245#, 235#
before today I had the most torrid time with 225, and never did it more then 3 times!! I would constantly be forced to just do 195# and 205#..and honestly ever since I’ve been doing the Kelly stuff, I just believe his stuff has helped tremendously. 3 PRs in one session. This 255 didn’t even feel heavy. Had to stop at 8 rounds because I was running late and had to do my assistance work for lower body and had to go an hour away to teach Jiu-Jitsu.
3) The following to be done in less then 15 minutes
Single leg presses 3x6
45#, 70#, 80# (idk how much the machine weighs def more then the #s suggested, but I only counted the Plates.
GHD raises 25 total
10, 10, 5
I think I only want to post my workouts when I PR.
Crossfit: New PR + nogi Pan Ams week
If you hadn’t heard, I will be competing at the 2011 NoGi Pan Ams this Saturday in New York. Pretty excited about it, and am just pumped on competing again for the first time since the BJJ World Championships. I am going to lift up until Wednesday, not so many sets, but still heavier, because I am still trying to uncover my max’s for my lifts and improve my Olympic lift technique. And I will be doing short metcons as well.
Metcon
3 rounds
100 yard run 75%, 5 pullups, 10 push ups
Cleans
135x6, 185x3, 205x3, 215x2 (New PR) could have done more.
Clean-Jerk-Back Squat-Push Press
95x5, 135x5
WOD
3 Rounds
Clean-Jerk-Back Squat-Push Press (95#)
50 Yard sprints
Time: 3:50
Make sure to Check out Kelly Starretts Mobility Wod. I had my friend do it, since he had to do some test for correctional officer test. And he has to do a “sit and reach”. Before we did Kelly’s stuff, and he did his stretches, he couldnt touch his toes!
After we did Kelly’s deadlift mobility, he could touch the ground.
Crossfit: New Deadlift PR 23Sept
Deadlift
225x6, 315x3, 425x1 (NEW PR +20), 315x3, 315x4
Worked on weaknesses
Handstand pushups/holds w/ slow descent
With elevated pipes
3reps, 8sec hold, 17sec hold. 30 sec,
w/o elevated pipes
7reps, 2reps
20ft Rope Climb
2 ascents, 1 ascent with parallel rope(2 ropes for this), 1 climb w/ transfer to other rope, 4 TOTAL
Core
Back ext
25#x20, 25#x20, no wt x 30
Side bends 3x20 35#
Im pretty excited about my new PR considering my body is torched from the week of training thus far. I actually FAILED on my first attempt at 425#. But I had my coach with me, and he explained that I had gotten it off the ground, and that this kind of max effort deadlift, I had to be patient because I was strong enough, but just didnt stick with it. He had me chill for a couple of minutes, and I tried again, and HIT IT!
Before the Deadlifts, I did a lot of Kelly Starrett’s mobility wod stuff. Great stuff from Kelly, and you should certainly look him up on youtube and online, HE IS THE MAN! I then practiced practiced snatches, and overhead squats. Im practicing olympic lifts almost daily throughout the week.
Today was a good day.
CUDDLE FUDDLE customized by Paulo Canabarro
