Another Games WOD (modified)

Legs very sore today from Wednesday's workout. Didn't really have any choice but to take it somewhat easy on the workout - anything involving bending my legs slowed me down.

In this workout you move from each of eight stations after three minutes. The stations are:

squat cleans (100/155 lb.)
toes to bar
box jumps (20/24 inches)
muscle-ups
Single-Arm Push-Press 1.5P/1.0P
double-unders
thrusters (95/135 lb.)
pull-ups (chin over bar)
burpees
walking lunge steps with 45/25 lb. plate overhead

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

190. Scaled the cleans and thrusters to 95#, and didn't get any muscle-ups (big surprise there).

Kitchen Sink

33:57

Splits:

1:40 10 GI Janes
1:04 Run 100 Meters
2:09 10 Box Jump 30" box (stepup 24")
1:02 Run 100 Meters
1:32 10 KB swing 2.0P/1.5P (1P)
1:02 Run 100 Meters
1:30 10 C2B Pull-ups (28kg SDHP)
0:47 Run 100 Meters
2:47 10 Weight Overhead Lunge 45#/25# (8kg)
0:49 Run 100 Meters
2:29 10 Ankles-to-bar (knees to chest)
0:41 Run 100 Meters
2:25 20 Supermans
0:45 Run 100 Meters
3:28 10 clap push-up (hopping? pushups)
0:44 Run 100 Meters
4:09 10 Double-Squat Wall-Ball 14#
0:00 Run 100 Meters
4:06 50 Double-Unders (Subbed 200 skips)

I think I was feeling a bit under the weather, and hoping not to push myself over the edge into full blown sick, I decided to do half volume. Also, we had a full afternoon planned with a trip to the Circus School open house and a friend's Christmas party later that evening, and I didn't want to be totally wiped all day. Blogging this 2+ weeks after the fact is tricky.

Gi Janes on rings are hard because you have to find the rings before you jump - unlike a bar which is stationary.

Even though I was only stepping up to the box, I still managed to fall on my butt when i got both feet up, but couldn't get "out of the hole". Lame.

The swings went relatively well, though I still have a little way to go before 16kg is reliably good form.

I did SDHP with the 28kg KB instead of pullups. 28kg is definitely the heaviest I have managed to perform this movement with, and I was able to get it most, but not really ALL the way up. This is a good practice movement for explosive hip movement.

I did the OH lunges with the 8kg KB ... these were hard. but i did fairly well with them. Definitely a movement I should practice.

I think the first couple reps of knees to chest were actually pretty close to knees to elbow. After the first 5 or so, they were barely knees to chest. another movement that would be good to practice.

The wall ball actually went much better than the last time i tried it. The las ttime I tried it, I could barely get any - I'm not realy sure why, but they just wouldn't go up. This time, it was pretty stright forward. I still can't string them together because I suck at catching it, but I managed to get the height.

Since I was only doing half the reps, I tried to really go for form, and not worry Too much about time, but it's hard when you just want to get it over with.

Oh, and 20 reps of the kitchen sink

This was the workout that wouldn't end:

20 GI Janes
Run 200 Meters
20 Box Jump 30" box
Run 200 Meters
20 KB swing 2.0P/1.5P
Run 200 Meters
20 C2B Pull-ups
Run 200 Meters
20 Weight Overhead Lunge 45#/25#
Run 200 Meters
20 Ankles-to-bar
Run 200 Meters
40 Supermans
Run 200 Meters
20 clap push-up
Run 200 Meters
20 Double-Squat Wall-Ball
Run 200 Meters
100 Double-Unders

41:48
My push-ups were "hopping," and my wall-ball was regular old wall-ball, but otherwise RX

There were five or so newbies in class today. I felt bad for them - this was a really high-skill workout, and there just wasn't enough time to drill them on everything. They seemed to do pretty well, though, whenever I checked to see how they were doing. Mostly I was concerned with my own thing, though.

It is gratifying that Max picked me to be in the first group with the other hardcore athletes, but I'm not quite there yet. I think I need to step up my game and rest less, if I'm ever going to catch up with Alex. (I have a couple personal goals: 1) do a WOD faster than Alex, and 2) be as strong as Jim. The trouble is that they're going to class too, and are also improving, so it's a moving target.) Getting real double-unders will go a long way to faster times on workouts like this, though.