55 more done.
CrossFit
54 done.
53 done to finish off the the day.
52 done.
51 done nice and slow since dinner wasn’t too long ago, and I plan on going out to the bar later…
WOD:
Split Jerk 1-1-1-1-1-1
3 Rounds for Time of:
- 33 Wall Ball Shots
- 33 Double Unders
Rest 2 minutes then…..Max Push Up’s in 3 minutes
RESTULS:
185# Split Jerk
6:43 w/ 14# medball and 17 single/double combinations.
52 Push-ups
It seem like its been forever since I did any heavy overhead oly… I did realize one thing was that while I kept hearing “put your had wider will make it easier”, for me, it actually didn’t. I failed at 175# with a wider grip, but when I came back in I got 185#. This was not a PR by any means, but its been a while since I’ve done the movement and also I am trying to truly let the bar rest on my shoulders to get the technique dialed in. I need to get back to the oly classes at some point here.
As for the metcon, I ended up with a 14# medball as it was either that or the 6# one due to the size of the class. For the double-unders, he said we could sub with 33 singles… so I did a mix. Since I can’t get double-double, but I can do single-double… I counted 17 double-unders, which meant that I did at least 17 singles as well.
As for the push-ups, well they just sucked…
WOD: “Nate”
As many rounds as possible in 20 minutes of:
- 2 Muscle Ups
- 4 Hand Stand Push Ups
- 8 KB swings @ 2 pood
RESULTS:
10 rounds + 4 HSPU & 8 KB Swings
Subs:
- MU = Mix of MU, MU attempts, and jumping MU
- HSPU = HSPU off a tall box
- KB Swings @ 1.5 pood
So tonight I got my 2nd, 3rd, … 8th muscle-up! I hadn’t tried one since I got my first, so I was extremely happy. During the goals seminar last weekend, I thought about putting “getting my 2nd muscle-up” as a seven day goal. But I think now want to do something more like “get three consecutive muscle-ups without letting go of the rings” as month long goal.
I did 2 muscle-ups before the workout in the warm-up, and then about 6 during the workout. Most of the time I’d get the first one, but not second. After a two rounds of attempts without getting any, I moved to the jumping sub. I practiced some HSPUs during the warm-up, but still can’t really get them consistently or at fast rate, so I stuck with the sub off the box the entire time. For the KB Swings, I did try 2 pood for 1 round and still have issue… between not being able to control it and feeling it slowly slip out of my hands, I went back to the 1.5 pood.
At the 50 mark, so its time to start doing my checkpoints (on the tens):
- 50 burpees for time this morning …. 2:59
Not too bad considering I haven’t really been pushing myself with the burpees and that during the last challenge it took me 3:21 (post). Next one will be at 60.
49 done… Was still a bit full from my late dinner so they went slow.
WOD:
Hang Power Clean practice (get that second pull aka the Jump down!)
Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. Perform this for 10 sets/30 front squats.
Metcon – 10 rounds for time of:
- 5 Deadlift’s @ 225#’s
- 10 Sit Up’s
… then immediately after sprint 400 meter’s as fast as possible.
RESULTS:
185# power clean / front squat
10:26 meton (Rx)
I don’t think I got all 10 sets in for the power clean / front squat work, since we ran out of time. But I got enough in I think. I was really having issues with front rack during it and multiple times ended up on holding it weightlifting style (arms crossed). As for the metcon, I did stick with the Rx weight for the deadlift and thought I was doing a good pace… until everyone else was finishing up and I still had two more rounds to go.