Thursday April 12, 2012

 7am Breakfast
-Left over steak last night
-Mug of frozen berries and coconut cream
-Coffee

9am
AM: CP based,  Hip speed extensive, jump intense  + run speed touches + DE DL


A. 10min dynamic hip mobility
B. Max effort Single leg vertical jump cluster, L 1.1+ R 1.1; rest 3min x5
C. 6 bounding run steps into 50m run acceleration to 90% speed; rest 3min x5
D. Clean grip DL @ 11X1, 55% RM, x2 explosive; rest 45sec x6
E. 5min, 5 part Cook squat drill in o-lift shoes, feet under hips.

Notes
Dynamic hip mobility was fine and pushed end range in and out in all directions. Again the jumping lunges felt semi retarded but really tried to on the last 3 sets to keep chest up, foot flat on dip and explode high. The runs were also good and felt fast. Raced the dog a few times. Check the video. My bounds were on average about 13-15m for the set of 6 steps and as I said running was great. For the deadlift I based this on a 1RM clean of 120kg (I have backed everything off) and used blue mini bands as accommodation for end resistance as I exploded. The Cook drill was more retarded than the jumps off the wrong leg. I felt like Golem from the lord of the rings as I couldn't keep my chest up for shit. See the video

12pm Lunch
-Mince with spinach
-Berries with coconut

2pm Snack

-Mince and spinach
-Berries and coconut


5pm PM: Mixed modality aerobic flow session + core touches + mobility piece
Row or ride - 15min @ EZ pace
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
5sets @ EZ pace:
1min, light, med ball or plate slams
20m bear crawl
+
5sets @ EZ pace:
5 shoulder dislocates/pass throughs, measure 1st attempt and last attempt
5 inchworms
10 reverse lunges
30 skipping backwards
+
Row or ride - 15min @ EZ pace

Notes
1st Row easy 3846m average 1.57/500m and 21 strokes a minute. Mobility done

Used a 20kg DB for ball slams and did bear crawl unbroken just easy walking between exercises.  Got the heart rate up but not gasping or anything

This was good and thought it was going to be tough skipping backwards. In warm up I was hopeless but actually did all skips unbroken which was an achievement. Started pass throughs at 113.5cm and finished last set at 97cm. Pretty sweet improvement

Last row was pretty cruisey and rowed 3940m at 1.54/500 average and 17 strokes a minute. Slower and more deliberate and rowed further. 

730pm Dinner
- 2 steaks and salad with veggies
-Berries and cocnut cream in a mug dessert 

CrossFit in Castle Hill at CrossFit Norwest
Raw strength Gold Coast. Training elite CrossFit athletes :)
Ross Blake and B32 athletics