Day: August 21, 2012

Designed for Me

Yesterday morning I walked 18 holes of golf but took a rest day from CrossFit. I really needed it after the hill sprints on Sunday. Went to the 9am class today.

Warm-up

  • 1m DUs
  • 20 1-arm Russian KBS (10 each arm)
  • 1m DUs
  • 20 Russian KBS
  • 1m DUs
  • 20 Goblet Squats
  • 1m DUs
  • 20 KBS

Right out of the gate I nearly set a PR for unbroken DUs. I get 43, just one shy of tying my PR. I think I get in my head and sabotage myself each time that happens. I had some pretty decent streaks throughout, but got worse as I got more tired. I used a 53# KB for everything.

Strength

Matt is starting to put more focus on strength work and shorter WODs finally. That is one of the things I loved about the box out in Phoenix. I was making big improvements each month in my squats and deadlifts. I haven’t even done a 1 rep max back squat since I came back to Michigan!

I grouped up with Brian and Rick for this.

3 sets

  • Max Reps Right Arm KB Shoulder Press
  • Max Reps Left Arm KB Shoulder Press
  • 2-3m Rest

Started out with a 35# KB and did 19 and 21 reps. Moved up to a 44# and did 11 reps on each side. For the last set I used a 49# and did 8 reps each.

WOD

  • 50 Box Jumps
  • 250m Run
  • 40 Box Jumps
  • 150m Run
  • 30 Box Jumps
  • 100m Run
  • 20 Box Jumps
  • 100m Run
  • 10 Box Jumps
  • 150m Run

If I didn’t know any better I’d say this WOD was designed for me to crush. We were allowed to rebound off the box and off the ground to work on the skills there. I used a 24″ box and finished in 8:54. I did some double rebounding to speed things up, but it really wears you out so I stuck with rebounding off the box most of the time.

Finisher

  • 100 HR Push-ups

I finished in 6:21, beating my 7:48 time from just 3 weeks ago!