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!
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.
Gym: Wednesday 21Sept2011
Wednesday = Back focus with arms in mind.
25 straight pullups (new PR) and I didnt find my rhythm too good, I can blast this PR next week.
4xAMRAP power pull/chin ups (think explosive clapping pullup except your switching the grip every rep)
6, 5, 6, 8 (last set i found my rhythm) + 11 regular pullups, (not strict)
Bent Row 4x5-6
185#x6, 185x5, 185x5, 185x5 (my back, arms, lats wear pretty toasty by the time i did this, my PR is 245# usually)
T-Bar row 3x10
45#, 55#, 65# (back was screaming!)
T and Y inclined raises 2x10 or 40 total reps
These are so important to cure any imbalances you have with your shoulder. These need to be done every week.
Wednesday day I usually avoid strenous wods since I did them Mon, Tue, then I’m saving the spray for Crossfit Providence on Thursday.
And I still have a BJJ session tonight, and I am getting in a lot of nogi rounds tonight with Tom Lawlor hopefully, since im getting ready for the nogi pan ams.
CUDDLE FUDDLE customized by Paulo Canabarro
