Today's workout was a wonderful mix of moderately-heavy Olympic lifts and some intense met-con training.
3 rounds:
5 reps 275 ib deadlift
5 reps burpees
5 reps 115 ib thruster
5 reps pullups
5 reps 115 ib clean and jerk
All executed with a 25 ib vest on
The man-handling lasted 11:38 and was very painful. Originally I had 5 rounds planned but the weight got to me, and going another 2 rounds i would most luckily compromise my form. Also I am trying to keep this workouts under the 14 minute range, so 3 rounds seemed to work out perfectly.
I am keeping the diet plan the same as usual but I've been giving it a lot of thinking as to how I can optimize it even further.
I plan on lifting tomorrow if my body allows it. I think that this an important thing to keep in mind. We must listen to our bodies, and when we feel our best we should hit the weights hard.
Hildie
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Who is the Mansqautch
- Zacariah Hildenbrand
- El Paso, Tx, United States
- I am a PhD student at the University of Texas at El Paso studying Structural Biology in particular membrane protein assemblies. My scientific interests lie in membrane transport, bioenergetics, protein structure and nutritional biochemistry. In my leisure, I enjoy Crossfit training with the team at Crossfit El Paso (EFS training facility), producing music, and watching movies.
2 comments:
I liked the layout of your workout but for the sake of constructive criticism...
having the thrusters, deadlift, and clean and jerk in the same workout is a bit redundant unless you are specifically trying to create that certain response. I would have picked either the clean and jerk or the thruster/deadlift combo. These moves are so similar that you might as well pick one and stick with it, then throw something that will totally change the movement pattern.
This may be a bit unclear and if it is then let me know where you disagree or where I could clarify a bit.
Justino
Great point! I realized it was a bit redundant after about 1.5 rounds. Its all in the process of learning. Next time I plan to tackle this beast I will definately choose exercises that are less similar. KB swings would have been a better option.
Cheers
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