Warm-up WOD
7min EMOM:
10 kettle bell swings (62 lb /35 lb)
6 burpees
5 min rest
METCON
15 min to complete 5 Rounds of:
10 box jumps
10 pull-ups
10 goblet squats (62lb / 35lb)
10 HSPU (or 5 wall climbs)
Today felt very much like a regular crossfit WOD, short, intense, and harder than it seems. The warm-up was great and I finished all the reps every minute, yay!
I did the pull-ups with the medium band, and been trying to incorporate more kipping into it, I think I'm getting the hang of it!
Wall climbs... we haven't done those in AGES and I consider them my mortal enemies. I gave it a shot for the first round, and touched my stomach to the wall for the first time ever, but holy shit they're so hard to dooooooo.
Because of those 5 wall climbs that took me an eternity to complete, I was behind and only completed 4 rounds of the WOD. (For the rest I switched to box push-ups)
But I'm a little prouder of myself, so it's all good.
note to self: wear a more supportive bra for box jumps, it is inefficient to hang on to your boobs while jumping.
Showing posts with label box jumps. Show all posts
Showing posts with label box jumps. Show all posts
Tuesday, October 21, 2014
Friday, October 17, 2014
Does it hurt yet?
Smolov for the day:
1x3 65% = 140 lbs
1x3 70% = 160 lbs
1x4 80% = 185 lbs
4x5 90% = 195 lbs
WOD
2 rounds of this Metcon:
5 minutes to complete
12 kb swings (44 lb / 35 lb)
12 thrusters (95 lb / 65 lb)
then
1 minute of max burpee box jumps
1 min rest
Not afraid of the smolov sets anymore! In my first set of the 90%, I failed the last rep, but this was pretty good considering I was on my own and getting pretty low on that squat. Holding up 195 lbs for however long it takes me to push out 5 reps is really the most difficult part of those sets, to be honest...
Bruh.
This Metcon.
I dunno what is the coach's idea giving us murderous Metcons on a Friday. After finishing the first set of kb swings I realized how hard the next 10 minutes of my life were going to be, and of course they wouldn't let me do this at anything below RX cuz it's just 12 little thrusters!
Maybe if the rest time was 2 minutes I woulda finished the full set in round 2 as well.
Still deeply in love with Girl Coach. I hope she comes tomorrow.
1x3 65% = 140 lbs
1x3 70% = 160 lbs
1x4 80% = 185 lbs
4x5 90% = 195 lbs
WOD
2 rounds of this Metcon:
5 minutes to complete
12 kb swings (44 lb / 35 lb)
12 thrusters (95 lb / 65 lb)
then
1 minute of max burpee box jumps
1 min rest
Not afraid of the smolov sets anymore! In my first set of the 90%, I failed the last rep, but this was pretty good considering I was on my own and getting pretty low on that squat. Holding up 195 lbs for however long it takes me to push out 5 reps is really the most difficult part of those sets, to be honest...
Bruh.
This Metcon.
I dunno what is the coach's idea giving us murderous Metcons on a Friday. After finishing the first set of kb swings I realized how hard the next 10 minutes of my life were going to be, and of course they wouldn't let me do this at anything below RX cuz it's just 12 little thrusters!
Maybe if the rest time was 2 minutes I woulda finished the full set in round 2 as well.
Still deeply in love with Girl Coach. I hope she comes tomorrow.
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