Wednesday, September 16, 2009

9/16 - Die-ane

AM - Crossfit

Goals: Power, short duration anaerobic capacity. This workout is going to burn, not for very long, but burn all the same. Time domain for this workout is less than 10 minutes. If you believe you can complete the workout as written please do, but if you find yourself exceeding the 10 minute mark stop the effort. A good place to scale this workout is at handstand pushups. Not many people are able to do these and I suggest that most people get the assistance of stretch right bands.

Strength: Front Squat 3-3-3-3-3

21-15-9 225lb deadlift/handstand pushups

Alternative: If you are bound and determined to work thought the set as written you can break the tasks into nine five rep rounds. This is a good idea for those of you that are between weights i.e. can do perscribed weights but not for all of the exercises. If you choose to task prioritize like this it is important that you go heavier than you would have otherwise.

PM - swim

300 F
4x75 kick
200 Stroke

100 C.U.R.L.S "Catch up, Right, Left, Swim) on LPS +:20
50 F on LPS (Fast)
50 K on LPS + :20 (Moderate)
100 C.U.R.L.S "Catch up, Right, Left, Swim) on LPS +:20
2 x 50 F on LPS (Fast)
2x50 K on LPS + :20 (Moderate)

12x25 on :30
Descend 1-4,5-8,9-12

10 get Outs
30 Flutterkicks

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