Day 61: Rope Climbing, L-Sit

Image from: crossfitarmory.com

Wednesday; July 24th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

2 Rounds

-  200 meter run
-  10 Kettle Bell Swings (light)
-  10 Push Press
-  10 Sampson Stretch (if you are tight, make sure you take your time on this)

Image from: it-fit.com

SKILL:

A1.    SHOULDER PRESS    4 x 5


A2.    ROPE CLIMBS  2 - 2 - 2 - 2

* Do A1, and then proceed to do A2; 
   repeat 4 more times


WOD:

12 Minute AMRAP (As Many Rounds As Possible)

-  3 Push Press (Heavy)
      the weight should be similar to the max weight of Shoulder Press on the SKILL portion
-  10 V-Ups (Sit-ups but in V formation)
-  200 meter run


FINISHER

3 Rounds

-  1 Minute L-Sit on Rings or L-Sit hanging from the bar


Today Coach:  Jodaye

WOD Results @ 8PM; Name, Weight, Rounds

My Thoughts:
Anything NEW is always challenging.  Rope Climb and the L-Sit while hanging on the bar during the  FINISHER.

Warm-Up; only had to do two rounds.  Jodaye mention that we should take our time on the Samson Stretch; especially if we are tight.  Push Press with just the bar (men 45 lbs / women 35 lbs)

SKILL; interesting as we need to do both A1., and A2; one right after the other.  Rope climbs; last time I did any rope climb was when I was in elementary school.  So, it was no surprise to me that I couldn't climb and as well as coordinate my thought on hanging there while my legs try to pinch the rope.  Jodaye even told me to not overthink the process.  Sadly, I was way past that overthinking.  And true to enough; it didn't help me.  Now, I'll have to resort to some video on the net.  So the next time I'm in the gym; I'll ask Leanne to practice with me.

WOD; went heavy on the push press as suggested (105 lbs).  Even thou the WOD said it was only 3 Push Press.  One certainly start to feel it on the third round.  I think when you combine running into the equation; you really start to tax your system.  Managed to get 5 rounds + 2 Push Press within the 12 minutes.  I know my running is getting better.  That or I'm doing better of ignoring my brain; to push thru the tiredness, negative talk that I need to stop.   During the 5 rounds of running, I never stop running.
The next challenging component was doing an L-Sit.  I did more of the regular Sitting position while hanging.  Even that was challenging.  The first round; I managed to get about 25 to 30 seconds.  But each following rounds; the hand were getting sorer and weaker.  And my time to hang around started to slip away.   Even with the hand chalked, it still didn't help.

Misc: Well, if you have been reading my blog since the beginning; you know that I lack that upper body strength.  I definitely think I need this and as well as hand/foot coordination.   The entire class made it look so easy (everyone was able to climb it without much problem).  Of course, when I tried.. I managed to get the wrapping of the foot and rope.  Pull myself up a notch, and couldn't coordinate my footwork and fell off.  Thank goodness that fall was a few inches.    I'll admit, I was defeated after the 3rd try.   I'll have to come back on another day and practice.

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