25 GHD hip extentions 400m run 25 double unders 25 suitcase deadlift left (40lb/25 dumbbell) 150m run 25 suitcase deadlift right (40lb/25 dumbbell) 25 knees to elbows 25 ring dips 25 ball slams 25 kettle bell sumo deadlift high pull (24k/16) 25 ab mat sit ups
Results: 19:59 -- skinny band for ring dips
I can't say I really put "all out" effort into this one... Honestly, chipper-style WODs with a gazillion exercises kind of annoy me, I would rather focus on 2 or 3 movements.
K2Es weren't that bad -- but I allowed myself to use some momentum to get started so I could get my legs the whole way up. My sumo deadlift highpulls with the KB felt odd -- like I just wasn't doing it right? Had fun with knocking out my double unders nice and quick. :-D
-- Words of wisdom from Lisbeth Darsh of CF Waterton: Listening Ears. Something I am working on, and need to do better with.
This "burpee tag" warmup looks so fun! If we didn't have so much equipment blocking the edges of our area of mats, I would totally do this for a warmup. Maybe if we go to the track one of these day for sprints, this would be a good warmup to do on the football field.
I finally gave in and signed up for Twitter -- I'm ceewiss, since cwiss was already taken. I only did it because one of my friends won't sign up for Facebook and we are having a heck of a time staying in touch. Guess she won that standoff. :-p
-- Today's scheduled WOD was "JT" -- handstand pushups, ring dips, pushups. With my (still) tweaky shoulder, I knew that was not a good idea. So I made up the workout from the 17th, with some modifications.
WOD: 20 cal row 20 wall ball shots (20lbs/14) 20 clapping push ups hip extensions 20 knees to elbows GHD situps 20 double unders 20 star jumps 20 pull ups 20 lunge steps (each leg) 20 slam balls
Results: 13:27
The only shoulder exercises I left in were wall balls, pullups and slam balls. I did a test K2E during my warmup, and it did not feel good, so those were out. The pushups I took out just to be on the safe side. I want to rest this as much as possible so I can get back to improving my skills for the cert in March.
I was feeling a little bit scared and wussy on the pullups -- those took me probably close to 1/2 my time. The double unders I did in 2 sets -- 9 and 11. That felt awesome. :)
-- Tomorrow is gonna be interesting -- I'm running a 5K that is completely on a bridge. With a 6% grade. ZOMG. It's the Sidney Lanier Bridge, which goes over the Brunswick River and essentially connects Jekyll Island to the rest of the Golden Isles / Brunswick, GA. This bridge is super-pretty, and I love driving across it. It should be painful fun to run across -- and then back again.
This morning I felt like I got hit by a truck when I got out of bed. Very very sore. I have learned my lesson and will never leave the gym without stretching again. Going shopping at Target and the grocery store in flat flip flops with no support was probably a bad idea as well...
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.
--
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)
--
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. :)
