Athlete Journal: Ingrid Kantola, Entry 16 – 6/4/12

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.

This 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 25^th
Barbell Gymnastics: Power Clean and Push Jerk

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

Saturday May 26^th

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 27^th:

Bikram Yoga

Monday May 28^th

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 29^th

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 30^th

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 31^st

Bikram Yoga

Friday June 1^st
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 2^nd

Off

Sunday June 3^rd

Off