Saturday, September 20, 2008 by Rebecca

Fight gone bad - again >.<

Warmup: Mobility Exercises, 10 Burpee/sun salutations, 20 10# med ball cleans, 10 pushups, run 400m(2:53/162), 50 air squats. (40 were done before class - 2x10 with a resistance band, and 20 'free')

WOD: Fight Gone Bad
Three rounds of:
Wall-ball, 14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55 pounds (Reps)
Row (Calories)

ExerciseSet 1Set 2Set 3Total
Wall-Ball 14#77
SDHP 55#7
Box Jump15171547
Push-Press 45#5
Avg HR
44: 167
47: 174
46: 178

For a total score of 137. 11 points lower than last time. But I moved up to the RX weight for both the wall ball and the SDHP.

Once again, I'm pretty pleased with how this workout went, despite thinking twice about going to class because it was going to BE this workout. I'm starting to miss our usual CF variety, and I am glad we're going to be done with this next week.

The MOST exciting part about today's workout was moving up to women's Rx weight for Wall Ball and SDHP and not losing that much in my score. I showed good consistency across the two exercises with the heavier weights, and my box jumps were nearly identical to last time. Unfortunately I lost 34 points in my push presses. I think this is probably directly attributable to going heavier with the wall ball and SDHP - especially since the PP came after both of the other two.

I'm still stepping up to the 20" box, and the PP are still 45# instead of 55 - but I was MUCH closer to Rx with today's workout.

We stuck around after class to cheer Max on through his Filthy 50 workout. While he was working I worked a little bit on my pull ups. I think I'm getting really close to being able to do them. I found that if I jumped up to the bar, and didn't quite make it, I could sort of kick my way the rest of the way up. I'm also MUCH better at controling my descent from the bar. I really need to start GTG with these - i think i could probably get them in a month or two if i put some more concentrated effort into training them regularly.


Melissa Byers said...

Hi Daniel and Rebecca! Daniel, props to you for being able to kip on rings. I look like a fish flopping around on dry land with that move. :) And nice job on the FGB scores - consistency is the key and you've got that nailed.

Rebecca, GTG is *definitely* the way to go with pull-ups. Working them throughout the day got me there fast... so did mixing it up. Try partials from the top and bottom, static holds at the top and bottom, jumping, negatives, band-assisted. Hit them as many ways as you can think of! Good luck.

Maximus Lewin said...

3 weeks.

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