Schedule of CrossFit Athlete Journals:

Mondays - Ingrid Kantola

Wednesdays - Travis Holley

Sundays - Michael Winchester

 

Ingrid Kantola - Athlete Journal 6/4/12

(Read Ingrid's Bio here)

 

Photo provided by Brian Sullivan.

 

I added a “fun” event to my training protocol last week. The Camp Gladiator Games Tryouts are a fun little test that I have taken on. Last year the entire event was trials and finals of a five minute obstacle course. I absolutely LOVE obstacle courses! This year they held tryouts on six events to qualify for the finals.

 

Part 1 of the CG tryouts:

  • 100m Sprint - 13.09 (hand time at finish line)
  • 2 Miles: 16:21
  • 20 Touch Cone Drill: 0:29.87

 

Tryouts Part 2 (did not remember my times):

  • 400m Run with 25lb sand bag
  • 120yd sand bell chest pass
  • 120yd bear crawl with 50lb sand bag

 

These tests are an important reminder to have FUN! I easily get caught up in the competition and the emphasis on hard work. I forget fitness training is essentially play time. By allowing myself to take part in an event like the Camp Gladiator Games tryouts, I can play with events that don’t have much long term importance for me and do something different.

 

crossfit, crossfit games, crossfit central, ingrid kantola, crossfit regionalsThis week I coach a kids CrossFit camp at a local community center. I’m looking forward to lots of games, play, imagination, and FUN! We have plenty of relays, partner WODs, some swimming, and some educational discussions planned. But mostly I am looking forward to the kids teaching us some of their favorite games and having lots of laughs!

 

Friday May 25th
Barbell Gymnastics: Power Clean and Push Jerk

Strength: Front Squats
Conditioning: Row – 3 Rounds of Dips & Double Unders - Row

 

Saturday May 26th

Barbell Gymnastics: Snatch, Snatch Balance, Snatch Pulls

Conditioning:

3 Rounds

  • Muscle-Ups
  • DB Thrusters

 

5 min AMRAP of:

  • Dead lifts
  • Burpees

 

3 Rounds:

  • 100' OH Carry @ 185/120#
  • Back Squats
  • Shoulder to OH
  • Run 400m

 

Sunday May 27th:

Bikram Yoga

 

Monday May 28th

Barbell Gymnastics: Split Jerks

Conditioning:

5x 200m sprint (:29, :32, :32, :34, :30)

 

5 Rounds:

  • Thrusters
  • Unbroken Chest to Bar Pull-Ups
  • Double Unders

 

Tuesday May 29th

Barbell Gymnastics: Power Cleans

Conditioning:

3 Rounds  

  • 50' Handstand Walk
  • Burpees
  • Sled Push

 

3 Rounds  

  • 400m run
  • Rope climbs
  • Overhead Squats

 

10x 20 second Row for meters, rest 40 seconds

 

PM - Bikram Yoga

 

Wednesday May 30th

Barbell Gymnastics: Snatch

Strength: Strict + Kipping Muscle Ups, Strict Press

Conditioning:

10 minutes ME UB Double-Unders

 

12 minute AMRAP:

  • Hand Release Push Ups
  • KB Snatch
  • Tire Flips

 

Thursday May 31st

Bikram Yoga

 

Friday June 1st
Barbell Gymnastics: Power Clean & Push Jerk
Strength: Front Squats & Strict Handstand Push Ups + Kipping Handstand Push Ups
Conditioning:
5rounds

  • 200m Run
  • Rope Climbs
  • Unbroken Push Jerks

 

Saturday June 2nd

Off

 

Sunday June 3rd

Off

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