Day 51: Canada Day; Tire Flip, Partner WOD

Monday; July 1st, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

SKILL:  Tire Flip - Heavy... 500+ lbs

3 Rounds

-  100 Skips OR
     30 Double Unders
-  5 Easy Pull-Ups
-  10 Wall Squats
-  10 PVC Passes
-  8 Samson (4/side)


SKILL:

TIRE FLIPS
   5 x 3

+ Assume Dead lift position, as you lift tire; aim to push the tire forward.  As the tire is at a 45 
  degree angle; put your knee under to hold it and then push forward until upright.  Then push 
  over.  Repeat 2 more times to complete the set.    Rest a few minutes before starting again.
++ Suggested to partner up with someone


Partner WOD:

5 Rounds

   -  800 meter Run
   -  30 Kettle Bell Swings
   -  30 Pull-Ups

+  Break it up anyway you want with your partner.   Each partner must complete a minimum of 
    200 Meter run.


Today Coach:  Dan & Nicole


My Thoughts:

You know your addicted when you show up early, and there are people waiting for the crossfit gym to open.   :)   It's Canada day; long weekend/holiday hours in effect.   While waiting, had a good chat with Sam (who I met a few weeks back) and Mel.   Once inside, the temperature was pretty cool.  I'm sure the gym will heat up as people showed up and start to workout.   Here's a snapshot of what the temperature was like an hour or so after our WOD. 

Warm-Up; still working on the rope skipping.  Still not confident enough to try the double unders.  However, I might have to ask the coaches for some help on this. 

SKILL; something new, at least at this gym.  I have done tire flips before, but definitely not as heavy as this tire.  It was suggested to partner up with someone.  But true to the form, the 4 of us guys had to try 'individually' to flip the tire.  Nicole demo the proper method of lifting (assuming the dead lift position), get under and push forward.  Making sure that you put your knee underneath the tire once it's up and then push forward.   Nicole had Dan join in to do the partner flip.   I managed to flip the tire twice on my own.   Dan stopped me after the second one as I start to curve my back.  I admit, I was tired already and breaking form.  Partner up with Dave for the remaining set and the rest of the rounds.  Probably the safest thing to do.   I have nothing to prove..  Beside, this tire is not light.  It's about 520 to 530 lbs.  I did ask Dan earlier, and he mention it was around the 500 lb mark.  They had measured all the equipments such as these at one point.
Geek moment: Here's the link of the tire based on the description of the tire, tread pattern - VMT E3 Tire

One Heavy Tire - 520 to 530 lbs

 
Partner WOD; teamed up with Sam.   We had to figure out how to break it down.  Since I'm not a big runner; Sam was going to do an extra round of running.   The total was 4 Kms, 150 kettle bell swings, and 150 Pull-Ups; split up between the two of us.  I appreciate Sam for doing extra running.   That heat out side just sucks everything out of you.  Flipping the above tire, didn't help.  But you know what, that's part of the workout.  Push hard, challenge yourself, never give-up and finish!

Misc:  Was great to come to the WOD today.  Saw so many people showing up.   Congratulated the coaches and other who had participated yesterday in the Spartan Race.  This definitely motivates me even more, that next year when this event comes up.  I want to participate!   I was told there was 35 people representing Rock Jungle.   So awesome to see all the pictures.    And I'm so proud to be part of this crossfit gym!

Until our next class...    .... tackling one WOD at a time!