For those of you who decided to compete in the Rocky Mountain Regional (or any region for that matter) CrossFit Games Qualifier, then this blog will help you out! We are 103 days away from the qualifier ... start now!
Starting today, you have FOUR goals:
Tighten Up on Your Diet: If you are not zoning (Zone Diet) or eating from the Paleo diet, start immediately. I will post CF Journal 21 here shortly - which is the CF Zone Diet Journal with a ton of good information.
WOD's: Start working WOD's that are high intensity and short in duration (less than 15 minutes). All qualifier WOD's are less than 20 minutes.
O-Lifts: Start training Olympic lifts at least two days a week, for me it's going to be Tuesday and Thursday. Lift and lift heavy, train deadlifts, squats, presses, clean & jerks, snatches, etc.
Skills Work: Train on weaknesses as much as possible, O-lifts, Muscle-Ups, Kip Work, Etc.
If you need to start O-lifting, start by reading Starting Strength by Coach Mark Rippetoe.
100 Day Burpee Challenge:
Day 43:
Burpees To Date: 946
Burpees Remaining: 4,104
Today's WOD:
"Mr. Joshua" - 5 Rounds For Time
Run 400 Meters
30 x GHD Sit Ups (sub Decline Sit Ups)
15 x Deadlifts @ 250 lbs
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Monday, February 2, 2009
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1 comment:
3 rounds = 19:15. Had to cut short due to time restriction. 210# deadlifts. 250 was too heavy for this 177 pounder.
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