Day 32: 10 Min. AMRAP.... and RX Jump Rope

Wednesday; May 15, 2013 - the wall @ Rock Jungle Fitness

Warm-Up:

3 Rounds

-  200 Meter Run
-  10 Push Press w/bar
-  15 Sit-Ups
-  10 Wall Squats  (remember, about 6 inches from the wall, arms straight up as you squat)
-  5 Easy Pull-ups


SKILL:

PRESS
5 x 5

+ RIBCAGE LOCKED DOWN
+ GLUTES TIGHT


WOD:

10 Minute AMRAP (As Many Rep As Possible)

-  8 Push Jerks
-  10 T2B (Toe 2 Bar)  |  K2E  (Knee 2 Ear)

-  30 Double Unders or  120 Skips

Results @ 8PM - Name, Rounds, +Reps

My RX Jump Rope

Mobility:

2 Rounds

-  1 Minute / Side  Bully Stretch
-  1 Minute  Arms Over Back
-  1 Minute  Doorway Stretch



My Thoughts:

The other day, I had wrote about some of my goals that I want to achieve while I'm cross fitting; Day 30.   One of them was to focus on skipping.  I figure like all other things in life, you might as well equip yourself with the right tools.  Decided to get myself a RX Jump Ropes.    
I never realize there were so many options to customize.  For starters, you definitely need to SIZE it to fit you.  For those who are curious and can't read the picture.  I went with Black Mamba ends, Buff 3.4 (Blue Transparent) for the cable weight and color.
The website is very helpful in selecting your rope.  They even have videos to help out.  My rope arrived last week and Monday was the first day I had a chance to give a whirl.  It works, and it's nice to have your own gear.  Now, I just need to practice and get myself up to my goal!

Today's coach was Jodaye.   Still very watchful under her eyes with regards to all my ROM (range of motion).   This includes my warm-ups (wall-squats), SKILL component, and as well as the WOD ( Push Jerk).

During the warm-up; paced myself with the running.  It was only 200 meters x3.  I need to startup my running again.  




The WOD as always was challenging.  After the second round, started to get tired with the Push Jerk. I think what really did me in was the 10 K2E (Knee To Ear; which in my case was more like Knee to..chest.. damn my bear like tummy).   I did what I could, never gave up..  Showed up and gave it all I got.   

As always, I'll just have to remember to Tackle it One WOD at a time!


One last thing; a shout out to Leanne for her persistence.  She managed to do a kipping Pull-up with no assist.  Kudos!!   Love the fact that everyone cheered her on, and this was after our stretching/mobility.   Again, one of the many things I love about Crossfit; the community!  We work out together, compete, motivate and cheer each other on!