200-06-24 Dirty Thirty

WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.

33:22

2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59

I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.

This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.

Dirty 30

WOD

For time:
30 Box jump, 24 inch box *90 step-ups to a 10" Box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood * 12kg
Walking Lunge, 30 steps
30 Knees to elbows *knees to chest
30 Push press, 45 pounds *30#
30 Back extensions
30 Wall ball shots, 20 pound ball *24# thrusters
30 Burpees
50 Double unders *tuck jumps

Results
46:35

Splits:
5:18 - stepups
3:05 - jumping pull-ups
2:07 - KB swings
2:33 - lunges
5:48 - kte
3:44 - back extensions
4:41 - push-press
9:07 - thrusters - started w/ wall ball, switched to thrusters - had to find a bar, had to move outside - most of this is transition time.
7:58 - burpees
2:12 - tuck jumps

Max had the exercises listed on a white board - in the wrong order - which is why the push-press and back extensions are reversed. Push press into thrusters was no fun :(

I actually feel pretty good about this workout over-all. There are clearly a few areas that need some work, though: Box jumps, KTE, push press, thrusters/wallball and burpees all have plenty of room for improvement. I wish i had taken a second to look at how much time had elapsed before i actually started doing the thrusters for real. I'd say that a good 3-4 minutes of that (at least) is transition time.

The burpees were slow, but I was trying to put a lot of focus on form. I'm not sure how, but my first 10 took 3 minutes. I guess my transition time was longer than I thought. I'm still having trouble jumping into the pushup position ... my feet don't really know how to catch me, yet, but I am pretty reliably able to jump my feet from the pushup position to between my hands now, which has been a goal of mine.

I'm a little ambivalent about only having done 30 instead of 50 of each exercise. A lot like the ride from this past weekend. The main reason i chose to do 30 instead of 50 was to try to keep my complete workout time under an hour. I feel like i could have made it through 50 of each exercise, but it would have been much less of a metcon and much more of a slog, and it would have taken a lot longer than 46:35. I certainly still got plenty of work done, and I am sure i will be feeling it all tomorrow.