road-to-regionals.com
ROAD TO REGIONALS: What is CrossFit?
http://www.road-to-regionals.com/p/what-is-crossfit.html
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our speciality is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. Subscribe to: Posts (Atom). 17/4/13 - Fe...
road-to-regionals.com
ROAD TO REGIONALS: January 2014
http://www.road-to-regionals.com/2014_01_01_archive.html
60s Handstand Hold Practice. Just put in the handstands to break up the rows a bit, worked quite nicely, and they felt pretty good, was comfortably getting 10-12s holds regularly. Focussing on thoracic spine mobility (rolling and stretching), hip mobility (active release, stretching and squat holds) and ankle mobility (active release and squat holds). I will (when possible) try to get a gymnastics/core session in on these rest days too, but my workload this week has been unreal! Starting to Feel It.
road-to-regionals.com
ROAD TO REGIONALS: Moving House and Weightlifting 101
http://www.road-to-regionals.com/2015/08/moving-house-and-weightlifting-101.html
Moving House and Weightlifting 101. 90 sec Rowing @ 85-90%. 90 sec Rowing @ 50%. 90 sec Rowing @ 85-90%. 90 sec Rowing @ 50%. I held around 1:40-1:42 on the high efforts and around 2:15 on the low efforts, this was a real drag on the second wave, and I struggled to keep this up at times. Above Knee Hang Squat Snatch. Work to a tough triple. I was a bit disappointed with this, I hit 105 for a double twice, but couldn't stick the 3rd rep. Still better than my sntaches have felt recently,. 4 x 3 @ 22X1.
road-to-regionals.com
ROAD TO REGIONALS: June 2013
http://www.road-to-regionals.com/2013_06_01_archive.html
A Good End to a Rubbish Week. This week, overall, has been rubbish! I have been manic busy with KRATOS. Which is a good thing, but not as far as my training is concerned), and my back has been quite stiff all week. I only managed one or two decent sessions all week and was starting to feel demotivated and generally a bit down. Thursday night we had a team training session leading into the Last Box Standing competition yesterday at CrossFit 31. 6 minutes to establish 3 heaviest snatches. 7 Toes To Bar.
road-to-regionals.com
ROAD TO REGIONALS: June 2014
http://www.road-to-regionals.com/2014_06_01_archive.html
One For the People. This weekend saw my first taste of competitive CrossFit since my injury and it was a great weekend! I managed to catch up with some old friends and made some new ones too, it was a fantastic event, well run and most importantly it was fun. People often get caught up in all the training and new PBs and they forget that this is supposed to be fun, I took up CrossFit after my rugby injury because I enjoyed it, and I still do. Work to a Single. 30 Ring Muscle-ups for time. WOD 1 - Khalipa.
road-to-regionals.com
ROAD TO REGIONALS: April 2013
http://www.road-to-regionals.com/2013_04_01_archive.html
30/4/13 - Niggles Creeping In. Today my wrist was really sore, I tweaked it a bit yesterday with cleans (by being to bloody slow! Warmed up with a few jerks today and it didnt feel to healthy so decided to can them. Hopefully its nothing serious and just needs a bit of rest, so will ice up today and see how it feels tomorrow. 29/4/13 - Week 3. 20 Minutes to Establish a 1RM Clean and Jerk. 130 C&J (135 Clean). Not a great day at the office today, I felt slow and I moved slow! 27/4/13 - Chest and Guns!
road-to-regionals.com
ROAD TO REGIONALS: July 2013
http://www.road-to-regionals.com/2013_07_01_archive.html
26/7/13 - Volume Day. Clean and Jerk Volume . 12 x 1 OTM (80% of Mondays 1RM). Did the first 6 lifts at 105kg and the 2nd 6 at 110kg. As per usual they got better as they went on, although my hip wasnt feeling particularly comfortable in the hole. Labels: clean and jerk. 24/7/13 - Dynamic Lower. Built up to 70kg for 5 rounds of this. Labels: ab roll outs. 23/7/13 - Bench is KING. Bench Press 3 Rep Max. 22/7/13 - Back in the Groove. 15mins 1RM Clean and Jerk. 20/7/13 - Weekends Antics. Today is my first s...
road-to-regionals.com
ROAD TO REGIONALS: August 2013
http://www.road-to-regionals.com/2013_08_01_archive.html
29/8/13 - Dynamic Upper and a Bit of Fun. As I am away this weekend at Tribal Clash. 160;I decided to get Saturdays Dynamic Upper session in the bank today. My legs are feeling surprisingly OK today considering the bollacking I gave them yesterday, so thats always a bonus! 9x3 @ 55% every 45s. 28/8/13 - Squatting With Fran Cough. After coaching in the morning I was feeling lethargic and wasnt feeling particularly dynamic to say the least! Labels: 20 rep squat. 27/8/13 - Max Effort Upper. I had a bit of a...
SOCIAL ENGAGEMENT