First I did my own warm-up (see below), so I was really sweating by the time I finished the buy-in.
3 rds (only did 2 + 1 handstand)
- 20 sec handstand (used HSPU harness)
- 15 kb swings (16k) -- these felt heavy for some reason!
- 10 box jumps (20'')
- 1RM = 185
- Set 1: 60% = 110; 5 reps
- Set 2: 90% of set 1 = 100; 5 reps
- 1RM = 80
- Set 1: 60% = 45; 5 reps
- Set 2: 90% of set 1 = 40; 5 reps
3 rounds (only time for 2) -- 12:25 (took a video, so that took up some time)
- 30 double-unders
- 15 KTEs
Am I the only one wondering how my KTE's look? Yes? Well, here's a video anyway. heh :)
I'm thinking I'm starting to do them closer to corect, because my shoulders were getting tired and sore after round 2 of 15 reps. So I must be engaging them...
In addition, I started putting together a personalized warm up, which is one of my goals. I used a CrossFit Journal article and my experiences with warming up at Ultimate CF and CF KoP to create this baseline routine.
- Run, at least 400m
- Row, at least 500m - focus on maintaining low stroke count and 2:10 pace (H/T Ultimate blog)
- 3 rounds with PVC:
- 10 shoulder dislocates
- 10 good mornings
- 10 OHS
- 3 rounds:
- 5 ring dips (floss)
- 10 pushups (consecutive, on toes)
- 3 dead hang pullups (floss/skinny band)
(will work on increasing these reps as I get stronger)
Talked to Joe a bit about my cooldown, and to help with maintaining lumbar curve during deadlifts, I'm definitely going to incorporate hip extensions there. Not sure what else I'll include, maybe a rope climb? Got some instruction on that on Saturday from the husband, plus watched a few videos last week.