Day 57: Birthday WOD - Filthy 49; but round it up to 50 for good measure

 

Monday; July 15th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or
     30 Double Unders
-  5 Easy Pull-ups
-  10 Sit-Ups
-  10 Wall Squats
-  10 PVC Passes
-  10 Shoulder press with bar


SKILL:

  (NONE)

WOD Results @ 8PM; Name, Time

WOD:   Flithy 49 - Happy birthday Shannon


-  49 Box Jumps (men 24"/ women 20")
-  49 Jumping Pull Ups
-  49 Kettlebell Swings (16 kg/12 kg)
-  49 Walking Lunge
-  49 K2E (Knee to Elbow)
-  49 Push Press (men 45 lb / women 35 lb)
-  49 Back Extension
-  49 Wall Balls (men 20 lb / women 14 lb)
-  49 Burpees
-  49 Double Unders  or
     200 Skips


Today Coach:  Jodaye


My Thoughts:
Another challenging Monday WOD..  And it's a birthday WOD to top it off.   Jodaye was so kind to inform us that we will modify the workout and round up by 1.  That means instead of doing just 49 of each; we must do 50!    Thank you Jodaye!
I love you a lot for that!  Oh well, it's only 1 extra rep for each set of exercises.  Two new faces joined our 7PM class.  Chantell and Matt.  Chantell normally does the 9:30 AM class, but decided to join us this evening.

Warm-Up; was simple and was just enough to get the body warmed.

SKILL; None, saving it all for the WOD

WOD; Happy Birthday Shannon!   Partner up with Jonathan, and started off at the same station.  We started with the Box Jumps and then moved down the list.   The other partners would be assigned to other stations and work down their list.   Started off well, some modifications were done as I opted to do Step Up for the Box Jumps.  Didn't want a repeat of what happen a few months with the Achilles.
Scale down to 14 lbs on the Wall Balls; otherwise, everything else was Rx (as prescribed).   I tried really hard to get it under the 40 minute mark.   I thought I was doing really well, until I hit the Burpees.   It was like hitting a wall.  However, I really appreciated the cheering from the team for pushing thru it.   The next time this WOD comes around; I will get it under 40 minutes.   I know where my weakness are, and I think it's time I start coming in extra just to work on those things.

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