Skill: Shoulder press with 10 @ 50#, 10 @ 55#, and 10 @ 60# – the last set ended up being a combo with push press since they got heavy fast!
10 Minute AMRAP
15 Wall Balls (20/14)
30 Double Unders
I got thru 6 rounds RX on the wall balls but working on the DU’s. I had them before I moved but new rope and it’s been awhile, I couldn’t get the rhythm yesterday. Definitely need to buy a new rope…
I know I’m going backwards in the calendar but I am trying to get back into the swing of updating this on a regular basis…
WOD: 5 RFT of 30 double unders and 15 overhead squats
I finished in 18:37 with 55# OHS and instead of doing the double unders I did 120 singles for each round. I’m working on my double unders but I can’t do them in a row yet. Every time I hit my arm with the rope during a WOD, I get extremely frustrated and it throws off the rest of the WOD. So I “cheated” and did 4 times the required repetitions.
Finisher: Death by Burpees
I got thru 10 minutes of death by burpees which means 11+10+9+8+7+6+5+4+3+2+1 (aka 65) burpees in 10 minutes!
Hero WOD: Annie
50-40-30-20-10 double unders and sit-ups.
It sounds super easy, right? Wrong. The WOD was capped at 20 minutes and I still have the sets of 10 to go.
Prior to 2013 I had never done a double under. I had never even had the desire to think about attempting a double under, much less actually do one. Now I’m working hard to complete 150 as fast as possible. I’ll get it – it’s just going to take me a little longer to get this hero WOD completed…
January 21, 2013
Strength: 5 sets of 3 reps of Thrusters to find max weight (2 sets @ 55lb, 3 sets of 65lbs, attempt of 75lb but no-go)
WOD: 7 min AMRAP – 5 hand stand push-ups (scaled to scaled push-up), 10 thrusters @ 55lb, 20 double unders
I completed 3 rounds of everything. It’s pretty awesome to start Rx-ing workouts or even parts of workouts. I’ve only been at this 3 weeks!! 🙂
I still need to work on my double unders – I get one and then hit myself with the rope, jump singles a couple times and then get one and hit myself again. It’s a pretty painful process (both mentally and physically haha). Practice makes perfect but does anyone have any suggestions to improve the process?
January 8, 2013
The clean is a fairly basic move for crossfitters but tonight was my first time trying it. It was actually pretty good. My wrists are a little weak and I tend to death grip the bar at the top (instead of letting it roll onto my shoulders and fingers which would be easier on the wrists). I did 50 repetitions of 55lb cleans total.
WOD: 14:43:03 – 5 rounds of 5 cleans (55lb) and 25 double unders