Training 13th - 17th November 2012

The past weekend was spent in Nuremberg for the Crossfit Football trainer cert.
The Crossfit Football program is focused towards American Football training but this in itself transcends into most other high power output training perfect for power athletes, Skiers, rugby players, competitive Crossfit athletes.

Resisted Sprint work

Here is an example of one the Metcons we did on the course:
9-6-3 ( 9 rep of each, then 6 , then 3)
Strict good form Deadlifts (no bouncing) 140kg
Strict Pull Ups
25m Resisted sprint run x1










Tuesday13th November
London Throwdown WOD1 - 1st attempt
In 3 minutes, produce as much power output as possible with a back squat.
No re-racking of the bar, if you do, that is the end.
Score = weight x reps

Score: 76 x 56kg = 4256kg

Wedneday 14th November
WOD:
Power Snatch 42.5kg 10, 9, 8...1
Pullups 1, 2, 3...10

Start with 10 powersnatch then 1 pullup, then 9 PS then 2 Pullups etc etc

Time:12:03

Thursday 15th November
Serious DOMS from the squats, so today was a bit of an active recovery day
Active Recovery: Row, foam roller then some weighted walking sled pulls

Saturday 17th November
So, after not been able to walk for the last 2 days since the Throwdown WOD on Tuesday, today I was re-doing  it at a slightly higher weight.
London Throwdown WOD1 - 2nd attempt
In 3 minutes, produce as much power output as possible with a back squat.
No re-racking of the bar, if you do, that is the end.
Score = weight x reps
Score: 79 x 61kg = 4819kg (1st attempt - 4256kg)