1. Get in the Zone.
-My plan is 16 Blocks with 2x fat.
2. Increase Flexibility.
-Foam roller twice a day, morning and evening. Followed by stretching.
3. Go to bed early and get to CFV at 6am on days I have to work.
-A bed time of 9:30 will give me 8 hours of sleep and time to drive to CFV.
4. Increase strength. I feel that my endurance is pretty good and I do fairly well with body weight exercises (except for HSPU), but my strength is lacking in the heavy lifts.
-Read "Olympic Weightlifting" and practice the O-lifts twice a week.
-Work on strength exercises while at work (this is not always possible due to lack of equipment).
WOD Goals
1. 50 Pullups (PR is 37)
-Work on grip strength, use 20lb weight vest for WOD when able.
2. 10 HSPU (PR is 2)
-Practice handstands daily.
3. 100 Double Unders (PR is 49)
-Practice DUs every work day, morning or evening.
4. Crossfit Total over 800 (PR is 645)
- Squat 290 (245), Shoulder Press 155 (125), Deadlift 355 (285). I think this is possible, we shall see.
5. 26 Rounds of "Cindy" (PR is 22+)
6. "Grace" as Rxd in under 6 minutes (PR is 9:50 with 95lbs).
7. "30 Muscle Ups" in under 5 minutes (PR is 8:20).
8. "Fight gone Bad" over 300 (PR is 263).
2 comments:
Damn Luke, you got 37 Pull-ups???
When?
Where?
Let's set up a video next week where both you and I finally join the 40 club!
37 during the 100 pullups for time WOD a week or so ago.
I'm down!
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