Bench Press, Back Extension, Wood Chop, Revised Angie

Early afternoon

Bench Press 10, 5, 5, 5, 5, 5
Loads: 105, 175, 205, 205, 205, 205

Back Extensions 4 X 10
Load: 25

Wood Chop-10 each side
Load: 80?

Angie
100 Pullups
100 Pushups
100 Situps

18:43

Early evening

25 minute swim. About 1150 m.

Workout comments: The bench press felt real good. My grip was pretty close as well. I think the metabolic arm progression has really been helping to strengthen my triceps. I've read this can often be a limiting factor in increasing bench press. I also read another interesting article on the crossfit journal about conjugate variation in terms of strength gains. The basic message of the article was that neural pathways often take much longer to recover than skeletal muscle does. However, by varying the exercise even in the slightest manner (adding resistance bands, bar thickness, hand/feet placement, etc) can put demands on entirely different neural pathways, than practicing the same exercise week after week. In addition, train week areas of the lift with smaller lifts to improve overall conditioning. For example, week hamstrings or glutes during the squat can be improved by working on good mornings.

Interesting thought. I wonder how they can scientifically test for this sort of thing, or if they practice one particular methodology, and then interpret the results accordingly.

This past week...

Monday (2-8-10)
Main site WOD

"Stephen"
30-25-20-15-10-5

GHD Situps (Incline Situps)
Back Extensions
Knees to Elbows
Stiff Legged Deadlift 95#

28:59

Tuesday (2-9-10)

Boot camp
WU: 1 mile run, Jumping jacks, squats, shuffle

5 Rounds
Alt. Shoulder Press 30# DBs
Box jump (24-in box)
OH walking lunges (45# plate)
Squat thruster w/ mountain climber
Situps

Could not keep track of the number of reps in each station. 1 minute spent at each station with 1 minute rest in between rounds.

Wednesday (2-10-10)
"Angie"

100 Pullups-13:48
100 Pushups
100 Situps
100 Squats-2:40

25:01

Snowed in today by the third major snowstorm of the season. Over 18 inches of snow hit Conshohocken and it was enough for work to give us the day off. I was confined to the house and figured I would try this workout again.

Thursday (2-11-10)
WU:
2 rounds
10 Shoulder dislocates
10 OH Squats 20#
5 Power cleans 27#
5 Thrusters 27#
5 Pullups

Main site WOD

400m run
12 Power cleans 135#
15 Thrusters 95#

33:47

I've been having some trouble with the Olympic lifts. I really didn't think I had the shoulder and wrist flexibility to properly execute these lifts. But today felt pretty good. I was getting through all the power cleans and thrusters without having to stop much for air. Same didn't really go for the later rounds. Overall, felt really good about this workout.