Day 51: "Cardio"

Strength
10 Minute Ladder:

195# Bench Press / 205# Power Clean

As soon as the time starts do 1 Bench Press and 1 Power Clean. 

Then 2 Bench Presses and 2 Power Cleans

3 and 3

4 and 4

5 and 5

...etc until the 10 minutes are up

Skill

Perform 3 Ring Muscle Ups every minute for 20 Minutes

*first 10 minutes with 25# weight vest

WOD 1 (AM)

TABATA: 20 Seconds work, 10 seconds rest, 6 Minutes Total

Alternate between Air Squats and Ring Push-ups

WOD 2

15 Minute Run for Distance

WOD 3 (PM)

10 Minute AMRAP:

20 Kettle Bell Snatch w/ 50# Kettle Bell

3 Deficit Hand stand push-ups

20 Double Unders

What is "Cardio" and how does CrossFit help improve "cardio"? On yesterday's post I invited every to ask any question to have Coach Mike Answer. This is the first question that will be answered within a few days. Feel free to keep the questions coming. 

Email: anolympiancsuftrack@yahoo.com

*Subject: QUESTIONS 

Here is a Hint as to what the answer will entail: 

“The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous.”

Day 50: Countdown

Ever have any thoughts and/or questions about CrossFit (or any elements of physical fitness training) and why we do some of the things we do or do not do in training? Every wonder what the benefits are of certain workouts and/or exercise movements? If so, here is your chance to pick the brain of an individual that has been training for athletic competition for over 17 years of his life (and he is only 24 years old!!).  This person knows from first hand experience what works and what does not. In addition, this person is also book and classroom educated in Kinesiology. This person is Coach Mike (my brother). Feel free ask any questions in the comment section of this blog or email any questions you may have and Coach Mike will answer in his opinion based on his substantial experience in physical fitness. If there are too many question to answer he will pick a common theme or pick a few of the best questions. So go ahead and ask your questions. 

*Email: anolympiancsuftrack@yahoo.com

*Subject: QUESTIONS

*Please indicate whether or not you will like to keep your name anonymous when Coach Mike creates his response to your question. 

Warm-up

1k Row
5 Burpess every minute for 10 Minutes

Strength WOD
3 Deadlifts @ 325 and 30 Double Unders
Perform the reps Every Minute, on the Minute, for 12 Minutes.
*Goal is to complete every round in 30 seconds so you have 30 seconds rest (1:1 work/rest)

-Rest 10-15 Minutes-

WOD
For time:
5 Bar Muscle Ups
15 Snatches @ 135#
25 Pull-ups
10 Snatches @ 155#
35 Toes to bar
5 Snatches @ 175#

Giving it my all to prep for the CrossFit Open! Balancing Law School, Coaching, Training, and everything else life has to offer is tough but not an excuse for poor performance. If something is an excuse for reaching a goal then maybe the goal was not really a goal.