Sunday March 11, 2012
CrossFit Open 12.3 done at CrossFit Edmonton”s Open Event 18min AMRAP: 15 Box Jumps 12 Push Press @ 115# 9 Toes to BarTuesday March 13, 2012
Low Bar Box Squat: 135#/5, 225/5, 275/5, 295/5, 315/5, 335/2 decided not to push it Closegrip Bench: worked up to a 225/3 + 21-15-9 135# Power Cleans Hand release push ups Ghd Sit Ups two hand touch 6:591st off re-doing a workout like 12.3 is just stupid! High rep box jumps are the perfect recipe for injury, and my calves are still sore a week later from all that bouncing, the only reason I re-did it was cause the Open event at CrossFit Edmonton has been allot of fun, and its more fun to do this stuff with friends. This time around I completed 284 reps, which was a 14 rep improvement from the previous time, so bonus I guess?
Tuesday night was experimenting with more box squats, I”m hoping they will balance out my leg strength a bit, as I’m a bit quad dominate, and by implementing a bit more of the power-lifting tricks it should build my hamstrings and glutes up some more,and keeping my shin vertical for the squats has seemed to help the patella issue, while not losing all my squat strength. I didn’t push it too much, but it felt pretty good, definitely itching to get back to the barbell.