Day 60: Dreams and Actions; Nasty Girls WOD

Monday; July 22nd, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or 30 Double Unders
-  10 Wall Squats
-  10 Clean High Pulls with the bar
-  5 Easy Dips
-  5 Easy Pull-ups
-  8 Spiderman Push-ups


SKILL:

SQUAT CLEANS    5 x 3

 OR

CLEAN PULLS   5 x 5   If Less than 6 months


WOD - Benchmark - Nasty Girls:

3 Rounds  (for time)

-  50 Squats
-  7 Muscle Ups (or do 7 Pull-Ups & 7 Dips)
-  10 Hang Power Clean (Men 135 lb / Women 95 lb)

Today Coach:  Jodaye


My Thoughts:
Well, today marks my 60 actual days that I've attended and worked out at the Crossfit.  This spread over the course of 6 months that I've been part of Rock Jungle Crossfit.   They have welcome me in with open arms and nothing but goodness.    I have become part of their family and part of the Crossfit community.
Everday I work out, I grow stronger not only physically, but mentally and generates more confidence. I look forward to what the next 305 days of this activity will bring for me.
I hope everyone who has read this has been inspired to give Crossfit a try.  

Warm-Up; focusing on opening the hip and preparing us for the SKILL portion.  I really need to figure out my SKIP, let a lone the Double Unders.

SKILL; weak on the Clean Pulls.  Never realize how one can be so weak on one form of SKILL and strong on others.  Jodaye mention that I'm not utilizing my Hips.  I'm still using my arms when doing the Cleans.  I need to work on my technique.

WOD; Nasty Girls, the benchmark WOD for today.   Leanne had mention to me that we did this a few months ago.   I can safely say that I have made improvements!   I managed to shave 2 Minutes and 52 seconds from my previous time; drop Pull Up Assistance by 10 lbs, and increase the Hang Power Clean by 20 lbs.  Still not RX, but it's an improvement.  

WOD Results - February 4, 2013

WOD Results - July 22, 2013; Name, Weight (Assist/Clean), Time

MISC;  Hard work do pay off in the long run.  I didn't realize until I was writing this blog and that Leanne had mention it that I had done Nasty Girls before.    Leanne mention that she too made improvement on both time and weight and drop in resistance!  Kudos to you Leanne!!  You rock!

Again, it was also good to see how well the community comes together today for Chet who was finishing up.  He was running out of steam closer to the end, but again.  Nothing better to get you motivated than having the class cheer you on!  :)

I stuck around afterwards and worked on my SKIP'ing... Yup, I finally buckle down and stayed to work on things.   The one advantage of coming to the last class of the day.   Stay and work on your techniques.   I received advice from Jodaye, and later from Karen and another person Andrew.   All very similar.... but it really comes down to practice.  I'll update everyone as I progress on this.

Well, that's it for me.. Have a good one and until our next Crossfit Class....   

 .....tackling one WOD at a time!