Above is the You Challenge WOD. As you can see it was less then enjoyable....but as always I am thankful to be able to do this! I love CrossFit!
I coached the class and then jumped into training.....though I am still completely trashed in my upper back from all the weighted pull ups. So.....why not do some strength with my upper back! Lets do it:
1 Rep Snatch
215 x 1
225 x 1 (FAILED)
I had this easy but could not lock it out and stand. I was very fatigued even though I only went on a 20 minute run with Jada yesterday (it could have been the donuts...not sure)
1 Rep Squat Clean
265 x 1
285 x 1
Again, easy getting up but I did not want to stand. I think I was pulling to hard and riding it down, bottoming out and then trying to stand. I need to stay active in the bottom. Then came the You Challenge Wod I have been holding back from:
You Challenge
8 Squat Clean Thrusters 155#
10 Box Jumps 30'
12 Hand Release Push Ups
14 Pull ups
My score
6 Rds + 4 Box Jumps
This was brutal. I was really dreading those Squat Clean Thrusters...and the box jumps were rough coming in after the thrusters. I REALLY liked it though and will be saving this for future WODs. Next was a WOD I was told to do by Mike Dieme:
Mike Dieme's WOD
500 M Row
50 DU's
50 Thrusters Oly bar
400 M Row
40 DU's
40 Thrusters
300 M Row
30 DU's
30 Thrusters
200 M Row
20 DU's
20 Thrusters
100 M Row
10 DU's
10 Thrusters
My time
17:41
I was not happy with my time...
A) I had to use someone elses jump rope which SUCKED!
B) the first 50 DU's took FOREVER because of the rope...
C) I hated the rope....
D) I do not like light thrusters...they hurt....
E) I do not like to Row.
Enough said! Next I played around with my weighted vest and then did:
10 Rope Climbs for time 15 ft
My time
2:37 (PR)
PR by :13.....I was happy with this but still know I can go much faster. I am planning another WOD and my 50 burpees still today. We will see what it will be.....and this weekend is the Life as RX competition in Chicago which will be a blast. First competition for my wife!
TONIGHT
5 Rds
10 burpees
10 KBS 2 Pood
My time
4:45
Tiring! A good one though.
NU
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