IMG_8266 IMG_8231Strength Focus

Front Squat
1x1 heavy
1x2 moderate

CrossFit WOD

1. Snatch
IMG_82673 x 2 Reps (moderate)

2. CF Benchmark WOD - "Diane"
21-15-9 Rep Rounds For Time:

  • Deadlift -225# M/155# W
  • Handstand Pushups

Compare to Feb 2012, Feb 24/27 2011

MODERATE: These loads are heavy enough to provide a response, but light enough that you can look pretty hitting every rep.  In terms of "threshold training" this is near the tipping point of technique and intensity, but just a  little more heavily weighted towards the technique side.  Somewhere around 70-80% of 1RM.
HEAVY: This is heavy enough that you have to think about the weight, but you shouldn't be missing reps. This is "Threshold Training," where you are training equal parts technique and intensity.  Heavy loads should be somewhere around 80-95% of 1RM.

IMG_8204 IMG_8204 IMG_8204

Welcome to your 1st CF workout, Ricardo!

IMG_8248 IMG_8248 IMG_8219 IMG_8219 IMG_8219

Thanks for visiting from CF 480 (Phx), Emily!

IMG_8211 IMG_8211 IMG_8211

Some great PR's were earned today on Diane times, full handstand pushups accomplished, and Eric even threw in a couple of first time muscle ups!  Congrats!

Daily WODLisa RayComment