Day 55: 12 Minute AMRAP, Snatch, Persistent

Motivation

Wednesday; July 10th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Meter run
-  10 PVC Passes
-  10 PVC Overhead Squats
-  10 PVC Snatch Pulls
-  10 Frog Squats
-  8 Yoga Push-Ups


SKILL:

SNATCH    3 x 3   OR

SNATCH PULLS    3 x 6  If Less than 6 months

----
Overhead Squat   3 x 5

*Coach Modified the workouts for the 7's-ie.. (she call us that as we start at 7PM)

   3 Rounds
   -  5 Snatch High Pulls
   -  1 Snatch
   -  5 Overhead Squats


WOD:

12 Minute AMRAP

-  100 Skips or 30 Double Unders
-  10 K2E (Knee to Elbow)
-  10 Push Press (75/55)


Today Coach:  Jodaye


My Thoughts:

WOD Results @ 8PM; Name, Rounds, Reps

Warm-Up; was a good as it ready us for our skills.  We used the PVC to improve our flexibility while keeping it light.

SKILL;  the 7's-ies were fairly new, except for 3 of us.  Thus the focus was to work on technique.   I still need to work on this as the Snatch is not something we do enough.  The Overhead Squat, another one of my SKILL that I drastically need to work on.    The gym recently received some new gear and the bars are shorter, weight less (15 lbs vs the standard 45 lbs (mens)).  It was perfect for practicing this SKILL.

WOD; Managed to Rx (as Prescribed without modification) the Push Press.   The first round didn't seem that heavy, but I started to feel it on each of the rounds afterwards.   My weakness on this WOD was the skipping.   Yah, more practice...    100 skips, not as simple as it look.  I give a lot of credit to my fellow CF's for doing them without stopping. They make it look so easy.    I've notice that my grip strength for the K2E is improving.  Managed to do the first two rounds unbroken.  But the third and fourth rounds,  I had to stop after only doing only 8.  Couldn't hold on any longer.   I did try to help my grip by chaulking my hands.

Misc:  did some reflection, and realize that I am myself worst enemy.  It's been 5 months of crossfit and I've seen some changes.   Some of them are greater than others, and I also see the areas where I lack in.  There is no lack of support from my fellow CF's nor from any of the coaches.   I've read so many things with regards to the motivation, other people's blogs regarding their journeys, crossfit postings, paleo lifestyle, etc.

All I need to do is reprogrammed my thinking and attitude.  I'm sure my persistent will pay off in the long run...   until the next CF class...


... tackling one WOD at a time!