Day 42: CF OPEN 11.5 WOD

Motivation for the week

Monday; June 10th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or 30 Double Unders
-  10 Wall Squats
-  10 Ring Rows
-  10 Spiderman Push-Ups
-  10 Press with Bar


SKILL:

CLEANS    5 x 3

If < 6 months, then

CLEAN HIGH PULLS   5 x 5

WOD Results @ 8 PM;  Name, Weight of Bar/Wall Ball, Rounds + Reps

WOD:  CrossFit OPEN 11.5

20 Minute AMRAP

-  5 Power Cleans (135/95)
-  10 T2B (Toe To Bar)
-  15 Wall Balls (20/14)


Coach today:  Jodaye


My Thoughts:

Oooh...  CF Open 11.5; as I walked into the crossfit gym.  Greeted by Jas who was setting up for his WOD, and kindly informed me..  "Prepare for a hard one!"   I also was greeted by Jodaye who was doing the class before hand.   I was too busy looking for my nemesis (activity) which is the Rope Skip.  The WOD was the least of my worry.   Yah, I still can't Skip too well..  or so I thought.

Warm Ups; did my skips and getting better.  Able to do about 15 to 20 before either losing my own confidence and bungling up the rhythm or,  over-thinking the rotation and getting sloppy...  

SKILL; not familiar with the Clean.  I think the last time I did this was months ago.  And since the bulk of us, minus Angie was less than 6 months of crossfit.  We were to execute the Clean High Pulls.  Jodaye advised me about my form, and technique for executing the Clean High Pulls.   Made sense afterwards; especially all that power and loading at the back of the legs.  (Something I had to muster closer to the end of that 20 minutes)

Callus; forming a second row below the first and on the fingers!

WOD; short of psyching myself out about it.  Broke it down into smaller components and push thru.  I think the hardest part of me is still the T2B.  I'm no where close to being able to lift my legs that high.  But I'm doing my best and scaling it accordingly.    Of course, all that weight takes a burden on the hands.  My callus are reforming it self again.   And along my finger, and a second row of callus are coming out.   My wife keeps suggesting I use gloves.   I vaguely remember my old Kettle bell teacher at another gym who told me that it was better to grip the kettlebell with the bare hands as: 1)  You have a better feel for it  2) You build more grip strength.   I'm applying that same theory to these workouts.   Of course, that would mean I have to remind myself.. "Suck it up butter cup and stop complaining!"  ;)

MISC; Did feel a bit more tired today than usual.  Had a discussion with my coach Jodaye and as well as one of the staff, Kevin.   They did mention that the first week of Paleo; you will find yourself to be a bit more weak(er) than usual.   Eventually, your body will find it's happy medium and will burn other sources of energy.  I hope it will come soon.   Actually, I've stopped taking any whey protein (pre-workout).   Playing with the idea of trying a plant-based protein, post recovery.  Still reading about it.  Definitely less protein than the dairy based.  But since Paleo doesn't allow for dairy products.  The search continues...   

Today, saw the return of familar faces; Chet and Alex (Father and Son).  Met two new people, Angie and Shay.   Shay started about two weeks ago and Angie who's been doing crossfit for over 6 months. While I was talking to her about my follies on skipping rope; she said she will try to help out (pointers) the next time we work out in the same class.  I'm always happy to receive pointers when it comes to any of these workouts.  Especially the ones I working hard on improving!

Well, that's it.. considering I wasn't going to write much tonight.....  until next time..

.... tackling one WOD at a time!