Day 82: Hero WOD: Tyler; Bad Math, bad form, equal no max

Monday; October 7th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

- 100 Skips or
    30 Double Unders
-  10 Slo-Mo Burpees
-  10 Push Press with Bar
-  10 PVC Passes
-  10 Spiderman Push-Ups
-  10 Squats


SKILL:

BACK SQUATS   4 x 5

DIPS  4 x 3


HERO WOD - 'TYLER' :

5 Rounds

-  7 Pull-Ups
-  7 Dips
-  21 Sumo DeadLifts High Pulls  (Men 95 lbs / Women 65 lbs)


Today Coach: Edward, and Kylie


My Thoughts:

Warm-Up; another 3 rounds for Warm-up and we had 15 minutes to finish this in.  Modified my Skips and went with the bike.   Will attempt my first skip in months on Wednesday.   Ran thru TWO rounds and was called in to start the SKILL.   Wow, I don't think anyone finish the three rounds.   Lots of stuff to do today. 

SKILL; so much for my theory from last week, thinking that we would be working on our 1 RM.  Talking to Edward, we were to focus on the current SKILL of Back Squat and we can work on our 1 RM later this week.   So Wednesday, I'll look into the remaining ones.   I'm very tempted to come in an extra day so I can at least get the 1 RM out of the way.
Funny Math begins here.  Despite Kylie explaining it on the board, Leanne and I still missed and messed up our math.  Thus we ended up doing our Maximum weight on the first set.   Edward told me later that everyone screws up the math.    However, we will be using this formula every time.  So, I guess I better relearned my Crossfit Math 101.    This also could explain why our first set of our Back Squat was so taxing.   So much that it threw me under the bus, and I couldn't achieve my 101% on the fourth set. 

Crossfit Math 101:
You take your 1 RM for the skill you did and then multiple it by 0.85.  Once you get this value, you multiple that value by 0.85.  The end result will be 85% of your 1RM for your first set.   Repeat each of the following sets at 90, 95, and 101.  The intention of the last set (fourth) at 101% is so you can PR (person record).

Example:   1 RM Back Squat = 205 lbs

  205 * 0.85 = 174.25 (round up = 175)   
    
  - Take the 175 * 0.85 = 148.75 (round up = 150)

So for Set 1, the value will be 150 lbs which you will do 5 reps.

Set 2, the value will be 160 lbs which you will do 5 reps
  (175 lbs * 0.90) =  157.5  (rounding up = 160)

Set 3, the value will be  170 lbs which you will do 5 reps
  (175 lbs * 0.95) = 166.25 (rounding up = 170)

Set 4, the value will be 180 lbs which you will do 5 reps.  This is weighted at 101%, so you can PR. 
  (175 lbs * 1.01) = 176.75  (rounding up = 180)

Come next class, when we do our increases.  I'll apply the above theory and work on my weights.

Other things that I need to work on is my form when doing the Back Squat.   After being crushed with the bad math, thus the bad weight.  I was pretty exhausted and the first thing to go is your form.  Both Edward and Kylie were on top of me.  Edward pulled me aside and mention that I have to push my bum out, and make sure my knees  were not over my toes.  Also, when I'm standing there; I have to remember to "plant my feet into ground and pretend I'm screwing (twisting out) my leg/knee"  I did some practice without the weight.    Again, more practice is needed.    Speaking of Practice, our Crossfit box will have a 'Squat / Press Clinic' this Friday.   So, if you are interested; please contact RJCF and sign-up.     I will be attending this on Friday from 6 to 8 PM; which mean, I'll be missing Friday's Crossfit class.

Hero WOD; named Tyler.  Hero WOD, a bit more intense than your normal Benchmark WOD.  This hero wod was modified from the normal 7 Muscle Up and changed to include 7 Pull-Ups and 7 Dips.  This way, more people can do this as not all of us can do Muscle Up.
All I can say is that between the Pull-Ups and Dips, my arms were burning.  The 21 Sumo Deadlifts High pulls was very taxing on it's own.   By the forth round, my Deadlift form started to falter.  Kylie came around and pointed it out and corrected me.   Edward came by and suggested that I spread out my legs further.  It didn't seemed to make it any easier, that and the fact that I was pretty tired by the fifth round.   But hey, I finished it and I didn't quit.

Take a look back to when I last did this, was April 8th.  What's changed?   A lot and the fact back then, it was my 19th day of Crossfit.   Obviously, I didn't track as much detail as I have now.   From my previous entry, my time was over 18 minutes, but I did use 65 lbs for the weight.   That is the same as today.  The Pull-up assist was a purple band, which as 140 lbs of assist.   I used 100 lb assist today.   
So.. were there improvements?  Hell yeah...   Dropped my time by 2 plus minutes, drop my pull-up assist by 40 lbs.     It's progress, slow and steady.

*Trivia:  35 Pull-Ups, 35 Dips and 105 Sumo DeadLifts Pull-Ups when you finish all 5 rounds.

HERO WOD Results @ 8PM; Rounds, Name, Bar, Pull-Up, Dip, Time

So, until next time... remember to tackle one WOD at a time!!!