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!
Citadel football S&C..imagine being in an enviroment like this? You know how much better you would be in something like this? Being around Fanatics..my Dream..
BJJ was cancelled because of snow. Continuing to work hard inspite of the snow, making it into a fun workout. Don’t let the weather stop you in your tracks.
keep training hard, because for sure your enemy/future opponent is training nicely and comfortably in better conditions.
WOD: strength…then conditioning
warmup
Planks 90 seconds then for 60
weird squats where i have plates underneath my feet and i grab my toes and squat up and down while holding my toes on the plates elevate my feet at my heels. for 10 reps
Plyos/Hurdles to warm up 5 rounds of:
5 hurdle jumps (20 inches)
single leg hurdler jumps ( 8 inches)
5 Rounds of:
Cleans X 3
planks with arm raises X 5 each way
We did 145 LBS cleans
i am getting stronger! This used to be a bit of a challenge starting out.
3 rounds of:
Split leg squat X 10 each leg
Over head presses X 20
2 rounds of:
glute ham drops x 10
pistol squats X 5 each leg
shoulder band extentions x 10
band press (core) x 10 each side
After all that…SPRINTS!
I rested 3 minutes after I was done with the last circuit before I went into sprints.
400 yards
300 yards
200 yards
100 yards
50 yards x 4 with 15 seconds rest in-between
i feel fantastic. Could hardly open my eyes after the sprints.
I WILL BE A WORLD CHAMPION!
Fridays WOD
3 rounds 5 minutes…everything for a minute straight. All lifts we utilized light weights.
-Sumo deadlift into a highpull (or upright row)
-over head presses
-16inch box jumps
-squat wallball shots
-sprints!
Definitely spent after this one. It was quick and brutal. My lower back is still sore.
WOD: Tire Flip challenge
Today me and my coach did 600lbs tire flips! The goal was to do tire flips for 100 yards for time. My coach did it in 9:54. Unfortunately for me I couldn’t complete the 100 yards and only made it to 50 yards and it took me 12 minutes just to do that!
Right now me and my coach are seeing where we are with a bunch of challenges, like last week we did this pushup pullup challenge, 240 pushups and 80 pulls for time. Both of these challenges were my first time doing them so it was super tough. Right now I dont have the staying power in my strength and in my grip to do the 100 yards i thought i could at least finish! Any way I will try this challenge again after my Nogi tournament on October 2nd!
600lbs tire flipped none stop for 100 yards. Goodluck!
we primed ourselves or warmedup with 130 seconds of planks to prime our core and 3 sets of cleans, low reps but kind of heavy. I want to get to 225lbs with my cleans!!!
CUDDLE FUDDLE customized by Paulo Canabarro
