Day 8: Double time..

Rope Skipping...  one my weakness, which means something I have to work hard on even more.  I'll be able to do more than 8 skips at a time...   Like all things, don't give up, practice and you will succeed!   That I plan to do!


Warm-Up:

3 Rounds

- 8 Glute Rockers (4/side)
- 10 Paint the Sky Push Ups
- 10 PVC OH [overhead] Squats
- 100 Skip [skipping rope]


Skills:

FRONT SQUAT
5,3,3,1,1,1
Week 4 of 4
1 RM TEST DAY! [RM - Rep Max]
(If > 6 months)

If < 6 months, do 5x5 [5x5 = 5 sets, 5 reps each; increase weight each set and you be the judge on how much.  Refer back to your little notebook or your app on your phone on how much you did the last time.]

+ STRONG BELLY
+ Elbows High/Chest Up
+ Torque in Feet


WOD:

1.   6 Min. AMRAP:  [AMRAP - As Many Reps As Possible]
      - 5 Back Squats
      - 40 Skips or  20 DU [Double unders]


REST 2 MINUTES THEN:


2.   6 Min. AMRAP:
      - 4 DB Front Squats  [DB = Dumbells]
      - 4 DB Push Press
      - 4 DB Thrusters


My Thoughts:

Improvements, I'm starting to see them.  I've managed to increase the amount of weights used on the Skills portion.   Referencing that notebook certainly helps.   To actually see how many reps and at what weight you did them at before; helps with the planning for todays Skill portion.

For the WOD, again following what my neighbouring crossfitter's; I took a little 8x11 white board and used it to mark down how many of each set that I completed.    For others, like my workout buddy; Leanne.  She just keeps it in her head.

8"x11" whiteboard used for keeping track of completed sets.

My time for the WOD:
  Part 1:  85 lb / 3 rounds.  (The biggest hurdle that slowed me down was the rope skipping)
  Part 2:  20 lb dumb bell per arm / 6 sets

Results for today WOD

One of the most rewarding thing about Crossfit for me is the attitude around the gym.   Not the typical, where egos get in the way.  Everyone is supportive, and is in your corner.   Yes, this gym is now becoming my new home.   I'm starting to meet more people, fellow crossfit members, and staff.  A shout out to them; Jackie, Jas and Kevin.    Remember names, another challenge.... again, another thing I have to work on.   :)


Thanks for reading... and see you after the next WOD!