Day 62: Rope Climb, Buy-in, Cash-out; Paleo Fudge
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| Friday; July 26th, 2013 - the wall @ ROCK JUNGLE CROSSFIT |
Warm-Up:
* Grab a Kettle Bell (Light to Medium weight)
2 Rounds
- 10 Kettle Bell Goblet Squat
- 50 meter run
- 10 Kettle Bell Sumo Deadlift High Pull
- 50 meter backward run
- 10 Kettle Bell Single Arm Push Press (Both Arms)
- 50 meter grapevine
SKILL:
Skill #1: Take 10 minutes to practice rope climbs
3 x 3 if comfortable with skill
Skill #2: FRONT SQUAT 5 x 5
- Full Depth
- Neutral Spine
- High Elbows
WOD:
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| WOD Results @ 6 PM; Name, Weight, Time |
Buy-In - 20 Pull-ups (Chest to Bar - Strict pull ups, no kipping)
21 - 15 - 9 (Vest Optional)
Row for Calories (units on rower)
Overhead Walking Lunge with plate
(Men 45 lbs / Women 25 lbs)
* Scale accordingly
Cash-Out - 20 Burpees
Today Coach: Jodaye
My Thoughts:
Warm-Up;
Keeping it light to get the body warm and ready for the workout. Decided to go with the 35 lb kettle bell. Maybe I should have gone with a lighter one; but still... need to challenge myself is what I'm thinking.
SKILL; Rope Climbing; Yeah! More practice!! Jodaye came to talk to me about my progress, or there lack of. She helped me with my foot and rope placement. I know it takes practice... and I need to work on this. Afterwards, Leanne came by and suggest I use one of the boxes (box jumps) to sit on and get higher on the rope, to push off. Another class mate, (I didn't get her name) provide some additional feedback with where the rope is on my foot and what I should do! I'm starting to understand. Not sure why it's so hard for me to grasp this concept. I must be over thinking this, but then again; I am one of those who like to analyze things. Hell that's what I do for a living!
One thing I will do next time, is bring a longer pair of sock and/or find one of those shin guards. That rope sure digs and rubs your skin raw.
For those who need additional information; here's an article I stumble across while research this topic. How to Improve your Rope Climb.
WOD; very interesting WOD. After you do your Buy-In (20 Pull-ups); you do 21 calories worth of rowing; followed by 21 Overhead Walking Lunge with a plate (*Scale accordingly) per leg; so actually it's 42. Once done, you execute 15 calories of rowing followed by 30 OH Walking lunge with Plate, and continue until you hit your last set of 9/18; respectively. The Buy-Out (20 Burpees)
I scaled mine, and used the 25 lb plate. I was starting to get that annoying feeling around my ankle.
Misc:
Dull pain in the Achilles. I think its time to rollback on some of my extra training. Been going at Crossfit 3 times a week, 1 day of running/jogging 5 Km, and 2 days of yoga. I don't think this 45 year old body is handling the intensity. I need to Scale back. I haven't stop running since I did the Color Me Rad 5k run a few weeks ago. Will take a week off running and see how it goes. I do not want to return to the injury list. I've iced my ankle and will go into REST mode.
So much for the 21 K (21,096 meter) row that was gonna happen on Sunday. For those who are watching the Crossfit Games, this should sounds familiar. One of the guys, Jas had mention that he wanted to do it and asked around. I really wanted to see how far I could push myself and how long it would take. Oh well, guess I'll aim for trying this in the future.
Paleo eating; been making so much entries that I decided that I would give making Sweets a try. Paleo Fudge, was the chosen task. It was the first time I had every made fudge (yah, I know... I don't usually cook or bake).
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| Paleo Fudge |
Here is the recipe that I had pulled from the Internet. Website is on the receipe.
Hope everyone have a great weekend, and see you after the next class...
...tackling one WOD at a time!!
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