Day 49: Wall Walks and 12 minute AMRAP

Mike, Chet, Alex; hanging around after cooling down and stretching after the 7 PM Crossfit class

Wednesday; June 26th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 meter Jog
-  10 narrow OHS (placement of hands on PVC pipe are narrow, while you are doing an 
    Over Head Squat)
-  10 wall balls (pick a size that will challenge you.  Throw the ball: men above the red line; 
    women, below the red line)
-  10 KBS (Kettle Bell Swings)
-  10 Good Morning (use PVC pipe; make sure you push your hip back as you bend forward; 
    until you feel it in your hamstrings)


SKILL:

A1.   OHS (Overhead Squats)   5 x  5
          (Count to 3 second as you slowly squat; then count to another 2 seconds at the bottom 
           before rising)

A2.   Wall Walks   5 x 5
          (Stand with back against the wall; bend over with hands on the ground; walk your feet
           up the wall until you are in a near handstand.   Now walk your way back with your hands
           until your nose is touching the wall.   Once that is done, wall out to starting point and walk
           your feets to the ground.  That's 1; now repeat 4 more times to finish your set)


WOD:

12 Minute AMRAP (As Man Reps As Possible)

-  16 Kettle Bell Overhead Walking Lunge (8 / Arm)
-  12 Kettle Bell Swings
-  25 Tuck Jumps


Today Coach:  Jodaye


My Thoughts:

Warm-Up; a bit tougher today than the other day.  The narrow grip Overhead Squat (OHS) was challenging.  Trying to keep your body straight and upright, while trying to squat was hard.  Wall balls was easier as each round went; I suspect that was cause by the muscles loosing up.  That and I need to increase the weight of the ball.  Next time for sure.   Kettle Bell swings; I think it's time to move up in weight.  35 lbs is no longer challenging.

Results @ 8PM; Name, Weight of KB OH, weight of KB Swings, Reps

SKILL; we teamed up and Leanne was my partner in crime.  We used the men's bar (45 lb) and concentrated on our form.   Holding a 45 lb bar over your head while squatting is not as easy as it looks nor as it sounds.   This is probably one of my weakest SKILL.   Something new today was the Wall Walks.   Being a heaver set guy; and being inverted.  I now value the idea of losing some additional weight.   My upper body strength is still lacking, despite the gains I've been achieving over the past several months.   I only managed to walk up the wall; but couldn't move my hands backward.  I did do the 5 reps as required.  However, around the 4th set; I was definitely feeling how weak I was. Yup, another area to practice and build on.  I wonder what my arms/shoulders will look like in another 6 months of doing these?!?

WOD;  had to modify the Kettle Bell Overhead Walking Lunge.  The lighter weighted Kettle bells were all used up, so I grabbed a 25 lb dumbbell.   We were instructed to use a heavier weight for the swings.  I probably should had listen to Leanne and went to the next higher weight on the Kettle Bell.  Next time we use KB for swings; I'll move to the 44 lbs (purple tape).  Tuck Jumps were modified as my knee is still not 100%.  Switch to Squat Jumps to minimize the impact on the knee while landing. 

Misc: while the WOD may not have the best time; it will give me more focus for the next time.  25 lbs KB OH Lunges,  35 lb KB Swings, 25 Squat Jumps.  Managed to finish with 3 round + 11 Kettle Bell Swings.

Long weekend coming up so scheduling for crossfit classes will be changed.  That and I'm off for a few days; so I'll try to hit the noon class on Friday.  

Looking forward to another challenging crossfit class...    ... tackling one WOD at a time!!