Day 46: The Melliot; birthday WOD

Wednesday; June 19th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  200 Meter run
-  10 Kettle bell Swings
-  8 Slow Motion Burpees
-  10 Spiderman Push-Ups
-  10 Press with bar
-  10 PVC Passes


SKILL:

DEADLIFT    5 x 5


WOD:  The Melliot

5 Rounds:

-  6 Pistol  (3/Leg)
-  8 T2B/K2E  (Toe to Bar/Knee to Elbow)
-  Push Press (95/65)
-  12 Sit-ups


Today Coach:  Jodaye


My Thoughts:

Never done a Pistol before.  Came in a bit early and watch the class before us performing it.   I can't quite see myself going down that low.  However, I watch Jodaye demo of it.  She suggested that we scale it, and especially for some of us who have knee injuries.  I can see this will help with strengthening my knee.

Today was a birthday WOD for a person name Melliot.

WOD Results @ 8PM - Name, Weight, Time

Warm-Up;  a bit of running, less than what Murph had thrown at us from Monday.  The Spider man push-up was to expand/stretch out the hips and our legs.  I really notice that the PVC Passes helped with the tight muscle around the shoulder.  Again, it was one of the good pain you get, when you stretch out sore muscles.   Actually, I appreciated this one for sure.

SKILL; dead lifts, so happy to see this.   Managed again to bring up the weight by another 20 lbs for my max.   I'm still doing 5 sets by 5 reps.  Not quite 6 months for me, so I will continue with the reps as suggested.   I do feel stronger each week which is a good sign.  Again, applying the advice that Jodaye had shared with me when doing the deadlifts.   It's making a huge difference for me.  I'm also inspired by Daniel G. and Jenn K.  with their PR on this skill.  

WOD; Managed to push myself a bit harder today; which kinda odd since we did Murph on Monday.   I can't really say where all my energy came from today.   I have my suspicions.  I am happy with my time; however.... next time I'll add some more weight. 

Surprised myself with the K2E; as I was able to hang on to the bar for the entire 8 reps!  This is a first for me.  Usually, I've fallen off after 5 or 6.   Perhaps all the past workouts, and advice has finally sunk in, and in turn made me more confident about my ability.  /shrug

Misc: Paleo.   Getting great advice from both Jackie and Erica regarding this topic.  Today we talked about podcasts and the 80/20 rule.   It's great to receive positive feedback and advice.   I'll have to check out some of the links to some of the websites.    I think I'm an information sponge, and I know I have any bookmarks on this topic.  The challenge is to figure out what works the best for me. Perhaps it's time to do another blog entry about Paleo, and share some of these links.

So, until our next class....     tackling one WOD at a time!!