Mission CF

[Jason Zaro]

Today's training involved:

21-15-9 for time

Dead Hang Pull-ups (actually did 21, 15, 15, 15)
Kettlebell Manmakers (2x53lbs)
Kettlebell Swings (1st set 53, 2nd and 3rd sets 2x53)

This took about 52 minutes...I'm new to CF and I love it!
...working on building up my strength endurance!

I've been doing CF for about a week now.

[Jason Zaro]

I decided to train today despite immense soreness throughout most of my body...I pulled out the rings and did some dips and false grip pull-ups...then I went to Tyler's tutorial on the MU and did the pull to the armpits with the false grip (from a dead hang and with no kip!) did my first MU!!!!! Freakin' awesome!! I tried to do more but that kicked my a**, I think because of all the pull-ups yesterday...so I'm taking today off...still pretty sore today after yesterday!!

Tyler your tutorial kicks a**!!

[Jason Zaro]

Took 3/6 off.

3/7
KB power snatch 142lbs. 5x5
DL with 142lbs. 15x5
Burpees thrusters 142lbs. 15x5
OHS 142lbs. 5x5

3/8 off

3/9
3 MU's
Ring L-pull ups
Front tuck lever
Ring dips (some with palms forward)

[Jason Zaro]

Been neglecting my log but not my training!

The other day I did Fight Gone Bad and got 289 I think.

Yesterday off

Today 6 MU's and my right elbow began to give me a lot of flak.
FL training + body row + false grip pull ups and ring dips weighted with 53# KB.
I've been away from the weighted dips and pullups for awhile and it's noticeable.

I'm going to follow the WOD 100% for a month and work on gymnastic pursuits at every opportunity. If the WOD is semi mild in terms of time commitment, I'll just do two!

[Jason Zaro]

Been doing tons of back stuff over the last two days...

-Climbing up high in trees, negotiating residential property structures with MU's and surmounting light poles on Easter.

-Total back domination on Monday with lots of advanced front tuck lever and straddle plus pullups and ring dips...then moved a sh*tload of broken concrete chunks with my pops as he continues construction of his impenetrable fortress-like retaining wall...

-Today I did 3 rounds of:

5 OH Squats 2x70lb KB’s
10 Plyo Pushups
10 Swings 88lb KB
5/5 Pistols 2x13lb KB
10 Burpees

...18 minutes approximately and it was a challenge!

[Jason Zaro]

Today and yesterday I had rest days...the previous day I sought to do Linda and instead focused on skill development with Olympic lifting.

Barbell squat clean of 205 lbs...I know I could do much better once I get the wrist connective tissue and my technique down.

Some snatch work, overhead squats and front squats all with a barbell as kettlebells are my usual form of training.

Deadlift 345 lbs after several sets of triples with squat cleans...again I feel this will increase significantly when I'm fresh...

Tons of L pull / chin ups , dips, a few MU's on the cable crossover machine frame at the globo gym and some bench presses with light weight, as I was relatively toasted at this point.

Tomorrow will be intentionally super brutal...actually "tomorrow" is really today!

[Jason Zaro]

Attended level 1 Crossfit Certification in San Diego!

Today did "Elizabeth" with what I have available:

Took just under 21 minutes...my fourth ever CF specific workout...

21 - 15 - 9
Ring dips
2 pood double kettlebell clean
(Power cleans and front squats for the 21 & 15, then just power clean for 9.)

Next time I'll use 53x2 for squat cleans to keep intensity high and rest low!