WOD
Three rounds of:
Kettlebell Thruster 15#DBx2 (Reps)
Kettlebell Swings 16KG (Reps)
Burpees (Reps)
Kettlebell Front Squat, 16KG# (Reps)
Hang Power Clean 45# (Reps)
| Exercise | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Front Sq | 10 | 7 | 8 |
| HPC | 6 | 3 | 6 |
| Thruster | 9 | 8 | 5 |
| KB Swing | 6 | 4 | 4 |
| Burpees | 7 | 7 | 7 |
For a total score of 97 (avg HR 168).
I feel good about the way this workout went. My score is pretty low compared to the other folks in my class - but Max estimated that the number of reps for this particular workout should be about half of what they would be for a standard FGB - and the last time i did FGB, I scored 121, so even if it was only 50% harder (instead of 100%) that would make my comprable FGB score 146 - which is still several point higher than 121. Hooray for progress! I'm also pleased about how (relatively) consistent i was across rounds - and I was even able to increase my reps in some exercises in round 3.
Also, I knew that my score was going to be low because I was really pushing the boundaries of the heaviest weight i could manage for each exercise. I used the full 35# weight for my KB swings today - MAN that's hard! - i think the most consecutive swings i managed was 2 ... i might have gotten 3 once - and i never got it fully over head - just up past my eye level. But I am confident that with a little more practice these will be fully within my reach.
I heard Max telling someone before class that he thought the HPC were the easiest exercise - i thought they were the hardest (and my score really reflects that). I've never really done this exercise before, though, and I am sure some of it is just form. The movements that require squatting quickly to get under a weight to "catch it" - even just a little - are definitely harder for me.
I didn't get a chance to stretch after class because we had to leave, so I'm going to try to squeeze some in before bed. I need to be better about stretching after workouts. I think my body will appreciate the little bit of extra attention.
5 comments:
Great blog! Always fun and informative to see climbing x lifting x crossfit x analysis.
Thanks Brian! Love your profile pic ;-)
HPC was the hardest for me too since I've never done them before.
I ended up standing there most of the time a bit perplexed with the movement.
- Elaine
HPC are tough. I've been told the biggest thing is to make sure you pop your hip. Muted hip function is the enemy of the HPC.
Hi Elaine! Thanks for stopping by :)
I definitely found 'hip popping' to help tremendously - that's why round 3 was so much better than round 2.
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