My legs are a little sore from the back squats, thrusters, and air squats. Got up again and went to the 6am class at CrossFit Pacific Beach. Although it’s easy for me getting up because of the 3 hour time difference I’m really liking getting in my workout so early. Might have to try it when I get back home.
Warm-up
- 400m Run
- 2 rounds
- 7 Push-ups
- 9 Burpee Tuck Jumps
- 11 Ring Rows
- 50 DUs
I did really well on the ring rows, but it’s probably because they were higher than I’d normally have them. We did some PVC work and a bit of stretching after the above warm-up. Then we did a few snatches with increasing weight to get to something comfortable to use in the WOD.
WOD #1
5 rounds
- 3 Power Snatches (95#)
- 6 Ring Dips
- 9 Pull-ups
After each round, rest for 2 minutes.
My rep scores for the rounds were 45, 37, 35, 35, and 30. Ring dips were my biggest struggle, but I didn’t use any bands throughout the WOD. Pull-ups also got me in the last round. I think this was the first time I’ve done barbell snatches in a WOD and I really liked it.
I got back to the hotel, ready to run another day of Bootcamp for Automatticians. We warmed up with some air squats to loosen up the legs from yesterday and then did some World’s Greatest Stretches.
WOD #2
The original plan was to do 100 burpees for time with a 10:00 time limit. But only 4 people showed up today and I was pretty exhausted from the WOD at the box, so I switched it up.
10:00 EMOTM
- 10 Burpees
I went with 10 burpees, which gives me a solid 24 seconds of work. I had everyone else base their number off when I finished in that first minute. I’m glad we didn’t do the original plan for everyone’s sake, including mine. I felt like I was really dying in the last 5 minutes, but was able to keep hitting my 24 second sweet spot.
Finisher
3 Tabata Rounds
- Standing Bicycles
- Flutter Kicks
Tomorrow we’re doing a 5K as one of the company meetup activities so it’ll be a rest day from the WODs.
Nick Momrik's Fitness Logs 