Strength & Endurance Definitions

Methods of training resistance exercises should be oriented toward athletic development through

Maximum Strength :Increasing speed of movement by creating maximum effort.

Explosive Strength :Training acceleration or change in direction of movement with significant external resistance.

Speed Strength : Speed of movement is achieved by overcoming relatively small resistance

Strength Endurance :Sustained force production over long duration.

Local Muscular Endurance : continuous speed at sub maximal intensity.

WOD 061710

Warm Up:

Row 1km

Then,

For time of:

5 Rounds of Cindy 

30 Back Extensions

5 Rounds of Cindy

30 Back Extensions

Result: 16:59

Then,

4 x 15 Overhead Squats

done by count.

(Broomstick, 20kg, 20kg, 20kg)

1) First time rowing on the C2 this year!

2) First time on the GHD for Back Extensions! Wanna try the GHDs soon!

3) Shoulders were super pumped up !

Awesome workout today! Push ups killed me on the 2nd part of Cindys. The shoulders and chest just didn't wanna budge! Every rep was a struggle. Every rep had a grunt. Every rep felt like failure. Stick thru it! Lift the hips! Keep the head up! Chest to floor!

MANNN...the shoulders were further killed in the Conditioning part of the evening with OHS. The first 15 with the broomstick was easy. Then came the O-bar. All 20kgs of it. 

2nd set, dropped at 12.
3rd set, dropped at 12 & 14.
4th set, no drops as rest time was longer than the 1st - 3rd rounds.

Wanna focus on getting my right knee angling outwards on the down phase especially upon onset of fatigue. KEEP IN MIND!!!

I was so hungry today that I had a bowl of beef+chicken pasta and salad! And a couple of eggs too...Perhaps some ice-cream after this?

Schwartz 1st Workout!

Warm up:
5 Rounds of:
15 Push Ups
15 Sit Ups

5 Rounds of:
30 x Double Unders
20 x Squats
10 x Ring Dips
1 x Rope Climb

Result: 16:30 (15 Pull ups sub Rope climb)

Then,

3 Rounds of:
1 Lap Single Arm DB OH Walking Lunges (5kg)
10 Single Legged Squats (L&R)

What an awesome workout! After the Lunges & Squats, I couldn't walk down the stairs! My legs were ACTUALLY feeling wobbly! But when I got home, it was okay. And what was surprising was that I could squat during the workout!

The first few reps of DUs were really singular, and then the pace picked up and i got the continuous cyclic feeling. The ring dips were a challenge at R4 & 5..then had to break into singles. Was an awesome workout. Didn't know I could sweat that much during winter!

Orite, looking forward to another session yet again! :D

My 1st Crossfit Football Workout!

Professional
Squat 10x2 @ 65% of 1 RM (45 seconds rest) : 50kg, 50kg
Press 5x1 : 30kg
Strict Ring Dips 3x12-15 : 6,8,7

As many rounds as possible in 8 minutes:
3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24"
*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.

Result: 5R (75kg, 15lbs @ 12")


Wanna get stronger!!!

High Jump: The Old vs New Technique

The Old Technique: Straight On/Scissors Technique
-Inside foot lifts past bar then the other in a scissoring motion.


The Modern "Fosbury Flop":
-Body goes over the bar head and shoulders first, sliding over on the back and landing in a fashion which would likely have broken his neck in the old, sawdust landing pits


Loved high jumps that we did in Primary School those days...till I realised I didn't grow any taller...

Dang!

Death By PullUps

Do one Pull Ups on the first minute, two Pull Ups on the second, three Pull Ups on the third minute, and so on until you can no longer complete the Pull Ups on the minute.

Record minutes & weight.

Result: 15m + 11

YESHH!! Beat my previous record! :D

"Arnie"

"Arnie"

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Result: 29:32 (TGU @12kg, Swings @ 16kg)

If you want a super shoulder stabilization workout, this is it! Inclusive of the swing to stretch out your delts! :)

I did the Squat variation instead of the lunge variation because I have been doing the lunge variation for some time and i wanted to confuse my legs a little. 

Time would have been longer if I used 16kgs for the TGUs. I changed my mind after doing a few warm up sets with the 16kgs and couldn't stabilize after the 2nd!

This is a cool WOD :)

RIP Arnie.