WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Full body warm-Up
- Leg Mobility Work
- Shoulder Mobility Work
WOD Particulars:
Strength: Overhead Squats 5 X 3
- 45#, 65#, 75#, 80#, 82#
MetCon: 8 Minute AMRAP of…
- 4 Power Cleans @ 95#
- 6 KB Swings @ 43#
- 8 Toes to Rings
Today’s WOD showed me something I really need to work on… Shoulder flexibility! I video taped my measly 82# OHS and then watched it. Holy shit I have absolutely no flexibility in my shoulder region. I mean it is really bad! No wonder I have not been able to progress with heavier lifts and also work heavier snatch weights. Man it sucked ass! So, I will be hitting the mobility book “Supple Leopard” and hopefully I can get a lot more flexibility in my shoulder girdle. Up until today, I really thought I had good flexibility in the shoulders. I should have videoed myself a long time ago. Anyway, it sucked so bad that there is no way I will be posting that to the web!
So, the MetCon was a bit better as I completed 3 full rounds + 4+6+6 for a total of 70 reps. That was better than the last workout with 12 minutes. I guess I was slacking on that one. Oh, starting tomorrow I will be back on full paleo. Its been a couple of years now and I’ve gained a lot of weight. I’m back up to 235 pounds. Only this time I have a lot more muscle than I did when I first started Crossfit. I really need to get back down to 195 pounds. My bones hurt from holding up all the weight. Also, I can’t run and ride like I used too. So, I will be hitting more endurance as well as the diet change. We shall see how things go…
Book To Read:
Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…