Amazingly someone had a longer time than me yesterday, and they didn't even do the ring dips, just did bench dips! I am shocked.
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Overhead squats -- 5-5-5-5-5 (working sets)
Metcon: 20-15-10-5
- Clapping pushups
- Slam balls
- 20'' box jumps
Results:
OHS -- 25-35-45-50-55
Metcon -- 9:11 ("toes" pushups)
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We weren't supposed to go for a PR on the OHSs, just do working sets and focus on form. My heels were lifting up a little as I came up out of the squat, so I need to work on keeping the bar back until I get more upright.
This has increased my desire to get some new flat-soled shoes to use for lifting. I did a bunch of reading on the Crossfit boards the other day, and I think I'm sold on getting some indoor soccer shoes, like Addidas Sambas. With less heel cushioning, I should be able to drive my heels down in the ground more on squats, deadlifts, all the Oly lifts that start from the ground. And a soccer shoes should allow me to wear them for shorter running workouts as well.
For the metcon, I decided to skip the claps, and just attempt to do all the pushups on my toes instead of doing clapping pushups on my knees. I did all but 4 of the pushups on my toes, so that rocked. Gotta keep working on those for sure
Worked on double unders after the workout, and actually managed to get a couple. I'm starting to get the hang of how to flip the rope with my wrists, and also keeping my arms at my sides as I jump up. My biggest challenge for these seems like it will be conditioning -- I just get out of breath really fast.
Tomorrow AM will be my last day this week, and then I'm out of town on Saturday and Sunday, so those will be my rest days. But on Sunday I'll do a brisk walk up the giant hill my parents live on -- that's always good for a deep burn in the good old butt. :)
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