Day 72: Mid week Fun with Chin-Ups and Back Squats

Wednesday; August 28th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 ROUNDS:

-  100 meter run
-  25 meter Butt Kicks
-  12 meter High Knees
-  12 meter Inch Worms
-  5 Easy Pull-Ups
-  10 Sit-Ups
-  10 Push Press


SKILL:

SUMO DEAD LIFT    5   x   5


WOD:

6 ROUNDS

-  6 HARD CHIN UPS (Not PULL UPS!)
-  8 HEAVY BACK SQUATS (but not too heavy; aim for 60 % of your 1 RM)

*  NOT FOR TIME


Today Coach:  Jodaye


My Thoughts:

WOD Results @ 8PM; Name, Bar Weight, Band/Weight

Warm-Up;  Jodaye suggested that I modify the 100 meter run with 125 meter row, skip the butt kicks and high knees.  But everything else can be done.   I think I'm getting better at my rowing, and I think I understand how Jas H. feels now.  He's the "King Rower"!  While he's been recovering from his injury, he decided to tackled the  21 K (21,000 meter)  as seen in the Crossfit Games.  He managed to do it in 1.5 hours at our box last month.  I don't think I'm quite there, but I can see myself doing one of those WOD in the future.

SKILL; partner up with Leanne tonight.   She's trying to pull me out of my slump.   Working out with her usually brings me back to the positive side of things.   Leanne managed to get up to 235 lbs on the fifth round; but only did 3 reps.  She did about 10 lbs more than she did last time.  Small progress, but it's progress. 
I only managed to hit 2 reps @ 235 lbs and Dan (one of our other coach) came by and suggested that I dropped the weight down 20 lbs.  I was breaking form and it was better to go lighter.   After the weight drop, I managed to squeeze two more reps out.  The sumo dead lift is a completely different beast than the normal dead lift.   I need to work on this a bit more.

WOD; as discussed with Leanne; we both agree that it's good to have the odd occasional WOD that you don't push for time.   Gives the person the opportunity to use more weight and slow down to focus on the rest, and form.  Not that one should every comprise their form/technique for time; that's how one gets injured.
Forgot to put my info on the whiteboard.   Did 115 lb for the back squat; and used 110 lb assist on the Assisted Machine.

Misc:  a few more (about 4 new faces) people had joined the 7 PM class.  Nice to see this box grow.   The 6 PM class is quite busy now. 


Until next time, remember to tackle one WOD at a time!!!