6/15/08

Warm up
Mobility
10 Sun Salutations
20 Pullups - 10 assisted, 10 jumping
10 KB Swings - green - 26.2#
100 jump rope skips
35 air squats - consecutive unbroken!
10 V-ups

WOD
A mashup of the RKC snatch test and "Sprint 8"

90 seconds running*
30 seconds Sprinting
90 seconds running
30 seconds sprinting
90 seconds running
30 seconds Sprinting
90 seconds running
30 seconds sprinting
10 minutes snatch test 35#/55#

score = total mileage (including return mileage to test area) + total poundage lifted

*subbed rowing for running

Results
Rowed 1600m - approximately. I couldn't figure out how to get it to tell me meters and I accidentally cleared the data trying to figure it out. I know my average was 2:31.8/500m * 8 minutes = 1600m. Should have played with it before I started to get familiar.

KB Snatch.
Used the yellow - 8kg - for my left. I couldn't quite manage a snatch with it with my right so I had to use the tiny blue - 4kg - bell to snatch with my right. I really need something in between.

I got to 51 total snatches - i figure approximately 33 were with the yellow bell, and 18 were with the blue. For a total of 336kg or 739.2#.

Total score: 2339.2

Comments
for the assisted PU I used the IW gravitron with 90 lbs of assistance. I am SURE that the weight measurement for that thing is wrong. I've worked on other gravitrons with 50-60 lbs of assistance, and it felt about that hard. If I set the IW gravitron to 60# of assistance - which is half my bodyweight, there's practically no assistance at all.

At any rate, I felt like i was getting good use out of my back muscles, and not just using my arms. There was a line for the gravitron, so i decided to do my 2nd 10 as jumping. I don't feel like i did these as well. Prolly should have stuck to the gravitron and just traded sets.

:Happydance: I did 10 consecutive KB swing with the green kettlebell, and it honestly felt like that weight might be too light. I didn't have any trouble with them. Think I'll try the red kettlebell next time. One step closer to the level I benchmark. W00t!

The reason I decided to Row instead of run is that the idea of sprinting makes me extremely nervous since I have such a hard time running and such a hard time with coordination, especially since we basically do all our running in a parking lot with uneven pavement surfaces. I figured it would be better to just take my feet out of the equation so I could focus on going max effort for 30 seconds instead of spending a lot of energy worrying about falling and hurting myself. Unfortunately it led to a slightly skewed timing issue for the workout so neither the row nor the snatch numbers are quite as specific as I could wish.

For the snatches Max said that that we could use whichever hand we wanted for as many or as few reps as we wanted, so I started off primarily with my left. I got to about 15 with my left hand and started feeling lopsided. SO I tried a few intermittently with my right but stuck mostly with my left until about 28 or 29, and then realized that I'd never be able to figure out my poundage if I kept it completely random, so I started alternating left-yellow, right-blue. I tried to do a couple right-yellow, just because the blue was so ridiculously easy, but always failed to get it overhead. At least I was able to work on form a little with my right.

Fundamentals
On Sundays Max teaches a CF Fundamentals class, and we frequently try to attend if we have any energy left over after the WOD. Today was wall ball, KB deadlift, KB cleans, and KB push-press.

I was excited when Max said we'd be going over wall ball. I thought for sure today would be the day I finally hit that stupid X. My energy was good after the WOD, and I was feeling peppy. My wall ball was terrible. My form was cr@p, and I couldn't get anywhere near close to the height i did yesterday. Yesterday I actually got the ball as high as the X, but it didn't actually hit the wall! Waaah! So close! The sharp decrease in performance was a clear sign to me that I am past due for a rest day.

Push-Press: I am definitely getting better at push-pressing the yellow KB on my right side - in that I can most of the time, now (though I was better at it yesterday :-p ). And today I managed to push-press the green one with my left!! Go me!

I also got to cross 30 second static hang off my Level I goals today, and I managed to get about 1/3 of the way up with a kipping pull up. That's hard on the hands!