23 burprees done at the office this morning.
CrossFit
WOD:
Full Snatch Heavy
10 Rounds for time of:
- 10 Shoulder to Overhead @ 95#”s
- 10 Box Jumps @ 20 inches
RESULTS:
155# (PR by 10#)
13:44 Rx
Getting better with the snatch, but still gotta work on the overhead catch in the full squat as I’m still not that comfortable with it. But, got a PR! As for the met-con, well… S2O sucked. Although I did stick with the 95#, I thought about dropping down to 75# a few time. I rocked the box jumps ;-P
So once again I did let my mental stuff get in the way… my wrist where bothering me a bit as I forgot to tape them (again), but I think I let it affect me more than it should have. There were a few times where I dropped the bar because my wrists were getting “tired” when I really shouldn’t have… grrr…
Did my 22 burpees this morning. Since I”m still on the low count end, I decided to go a bit slower and work on not flopping to the ground. Also did the push-up motion the way Carl showed us at the gymnastics seminar with the elbows rotated back closer to the body.
21 done.
WOD: Kimmy’s birthday WOD
4 Rds:
- 10 overhead squats 115/75
- Overhead carry 115/75 across the gym
- 10 burpees over the bar
Plus 50 dbl unders after rd 2 & 4.
RESULTS:
18:00 @ 75#
I dropped the weight down quite a bit since my wrist tend to have issues… and they did anyway. First two rounds weren’t that bad, but the last two took quite some time. And the burpees after doing the overhead stuff kinda sucked too. I really need to past this complaining…. one of the guys actually commented that I was making excuses before the workout even began when I was talking about my wrists. Its true… granted some of it is physical issues, but part of is mental. And thats the part I need to work on.
Note to self – Practice double-unders, the single + double takes way way way to much effort.
Day 17 – Done.
Day 18 – Missed.
Day 19 – 37 Done.
Day 20 – Done!
16 more done.
Holy Sh*t!!! I did a muscle up!
The scary part is I really wasn’t trying or expecting to get one… It just kinda happened on the first try and I almost didn’t know what to do… Azad was trying them, I was saying I need to work my false grip, and only really attempted them the other week when Jason had us practice them before the WOD. So when the kip worked and I realized that I was above the rings… I was like “sh*t, what do I do now??”… it wasn’t pretty, but I made it! And of course had to hold up there for few minutes screaming “Somebody get a camera!!!!”
WOD:
Sumo Deadlift – 7 sets of 2
These should be fast and explosive, not as concerned of going for a 2 rep max but you should go heavy (keeping good technique is key here)
You have 10 minutes to complete 7 Rounds of:
- 7 DL’s @ 225#’s
- 7 Push Ups
RESULTS:
Sumo Deadlifts – Worked mainly at 245#
4:51 @ 205#
39 Wallballs
First off let me just say, my legs are still dead from the speed squats on Monday. So I knew the wallballs were not going to be pretty. The sumo’s when well. For the metcon, I did drop the weight down a little bit just because of how much my back had bothered me on Monday, I didn’t want to over do it. I think this was a good weight, as Jason said 4min was a good time to aim for and I it was only in the last two rounds that I broke up the deadlifts into 4 and 3.
The wallball shots on the other hand where not pretty as expected. Only getting 39 in 5 minutes isn’t great, but at least I put some effort into them. Several times I went down and my legs just wouldn’t go back up… and I just kind fell on my ass ;-P
But all and all, it was a good day at the gym… did I mention I got a muscle-up? ;-D
15 (painful) burpees this morning… my legs are shot from the squats on Monday.
Remembered to do them in the morning this time!
14 burpees done.