Jan 22 2010 - Triple-Under!

Today I did my first triple-under. One of the Get Built members saw a jumprope demonstration at school and threw down the gauntlet. I got one and only one.

Snatch Practice - Drill Set 3 (25kg)
Mid-Hang Sn Jump + Pull x 2 reps x 4 sets
Mid-Hang Sn Pull x 3 reps x 6 sets
Tall Muscle Snatch x 5 reps x 5 sets

GB WOD
30 Ring Rows (3 sets of 10)
Bench 145# x 5, 170# x 3, 190# x 8
Wt Ring Dips +25# x 5 reps x 3 sets
Barbell Curl 65# x 5, 70# x 5, 75# x 5
Wt Chin-Ups +25# x 5, 35# x 3, 44# x 3

The ring dips were hard; I'd never done them with extra weight before.

Jan 14 2010 - Bench Day

GB WOD
1000m Row (3:36)
Bench 120#x3, 145#x3, 170#x11
Dips 2 sets of 12 reps
Ring Rows 2 sets max reps (16,10)
5 Hill Runs (10 to 12.5 sec)

DEC 07 2009 - Press Trouble

Strength:
Squat 3 sets of 5 reps (89kg)
Press 3 sets of 5 reps (49kg)

Conditioning:
As Many Rounds As Possible in 15 minutes
1 Round = [10 Ring Rows, 10 Ring Push-ups]

I felt good on the squats. The press was hard, I got 4, 3 & 3 reps. Didn't complete any of the sets. If the pattern holds, I'll get all 15 reps next week. If not, I'll have to re-think what to do for the pressing exercises. CrossFit Football prescribes press on Mondays, bench press on Thursdays. Since I have no bench, I've been playing around with different substitutions. At first I also pressed Thursdays, but hit a wall trying to increase the load twice a week. Next I tried 5sets of 3 split jerks, on the theory that supporting a heavier load than I can press would drive improvement on my press much like the bench press would. It'll be interesting to see how that works out.

I finished the conditioning work with 11 full rounds and 2 more ring rows.