2012-08-05 CF (MB)

I checked out a new CF gym today, so I went through their intro class. One thing I liked in particular was their warmup. You scale the warmup to whatever you can do, but you always do something like: double unders, ring row (or strict pull-ups, or muscle ups), overhead lunges, burpees.

The workout was:
3 rounds for time of:
30 Double Unders (scaled to 15 DUs + 30 SUs)
15 burpees
15 wall balls (20#)
20 lunges

Time: 12:24

Tues Fail

From yesterday...

Warmup:
10 OTM
4 ring rows
4 push ups
10 punch jumps (jumping up and down on toes like you're doing DUs)

Then:
3-4 mins of lax ball calf mobility

Then:
Max distance broad jump - 8'4"
Longest on the day was 9'2", thats some serious power

WOD:
60 DU
1 MU
50 DU
2 MU
40 DU
3 MU
30 DU
4 MU
20 DU
5 MU
10 DU
6 MU

Notes: Did the DU unbroken for the sets of 60 through 20. Got to the set of 5 MU and failed 5 consecutive times to get a MU which royally pissed me off so did 10 CTB pullups, 10 DU, 10 CTB to finish. Time was somewhere around 14:00. Ripped a bunch of skin off my wrist from using the false grip for the MUs. Need to practice no false grip.


Today's WOD is last year's third Open WOD:
http://games2011.crossfit.com/compete/workouts/squat-clean-jerk

Looking forward to getting my ass destroyed.

Flight Simulator

3 Jan DCF WOD:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:

Unbroken Double Unders or Lateral Bar Jumps. There must be a pause between each set.

Scaled to 5 through 40. Recommend having something to punch nearby as this one can get pretty frustrating when youre on the set of 35 and only string 33 together a few times in a row.

Time: 17:34

Did a little hand stand work afterwards compliments of gymnastics wod. Shoulders were a little sore/stiff so I didn't get as much done as I would have liked. Not sure if the stiffness is from the wod yesterday or the cold I have or both.

Wtf? Air squat BJs?

5 rounds for time

10 deadlifts 225#

20 box jumps, each beginning with an air squat, 24"

30 double unders

13:45

Notes: I think I beat errone. Pretty happy with that considering how much I suck at box jumps. Did the first set of deads unbroken, broke them up into 7's and 5's in subsequent rounds. Would like th be able to hit 10 reps unbroken for multiple rounds in the future. Air squat box jumps were ok, key was resting at the top and using the rebound at the bottom. Did most of my sets in 5's and 4's. Double unders were ok, most I strung together was 15 or so though, could always use work. Overall a good wod, the deadlifts were basically rest after doing the jumps and dubs.

friday wod

Warmup, Partner WOD ---
One partner does 20 wall balls while the other does clean + press with KB.
Each person does 4 rounds of wall balls

Strength --
Max 1 rep push press
Failed at 155 lbs.
Should of gotten it. Pretty disappointed.

Metcon --
10min AMRAP:
30 DU (substituted 120 single unders)
15 KB Swings (45 lbs)

I got 4 rounds + 90 single unders