Day 86: Deload week; Benchmark: Elizabeth, 100 day Burpee Challenge

Monday; October 21, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or
     30 Double Unders
-  10 Clean Pulls
-  10 Boot Strap Squats
-  10 Push-Ups
-  10 Front Squat with bar
-  10 PVC 8's

SKILL:

BACK SQUAT       4  x  6 @ 60% 1 RM

Between Set

DIPS  4 x 5


WOD: 'The Real Elizabeth'

21-15-9

CLEANS   (Men: 135 lbs / Women: 85 lbs)

  OR

CLEAN PULLS & FRONT SQUAT

and DIPS


Today Coach:  Edward


My Thoughts:

Warm-Up; good warm up for today's SKILL and WOD.  Used a PVC bar for the Clean Pulls.  Didn't quite get 3 rounds in, about half way thru on the 3rd round when Edward call it.   I need to work on this.  Still sticking to the bike instead of the SKIPs.  I'll return to skipping next week.

SKILL; I was expecting more of what we had last week; but as mention by Edward.  It's Deload Week.   What's the purpose of the Deload Week?  The intention is to reduce or eliminate activity so it can boost recovery, and improve fitness and strength.   We kept the weight light on the Back Squat.  It was suggested that we used a 60% of our 1 RM (Back Squat).   We do 4 sets, 6 reps each with a 2 minute break.  We also have to factor in doing 5 reps of DIPS.  You can use the Rings if you don't need assist, or you can use machine assist.  Edward mention to have whatever assist (weight) you need so you can crank out at least 15 with no problems.  I used 90 lbs.

  ie.   1 RM = 205 lbs;   60% of this is equal to 123 lbs.  I rounded it up to 125 lbs to make it easier to
         load the bar.  (I'm lazy, I hate math...)

Edward mention to me that I need to focus on keeping my heel down.  For whatever reason (bad technique?!?), my heal lift and I'm on my toes when I'm pushing up from the Back Squat.   He suggested that I try to lift my toes when I'm pushing up after hitting the bottom of my squat.   I think in my head; I'm worried that I'll tipped backwards.  I know one wouldn't; but  I sometimes don't know what my brain is thinking...

WOD; Elizabeth.   21-15-9; only one round thru.  It's more than enough.   I started with 85 lbs for the first 21.  It was too heavy for me.  Edward dropped 20 lbs from the bar when I hit the second set.  I really fell apart on this WOD.  Don't know what happen.  I know Edward tried and made multiple suggestions on correcting my technique.   It wasn't sinking in too well.  I made every bad mistake when doing the WOD.  I wasn't racking it on my shoulder, I wasn't using enough of my hip to do the clean; instead I used my arms.   Everything was off and of course; that tired me out after the 21 reps.
 
I know I need to focus on doing these workout more effectively (that's Leanne's terminology) as she critique me after the WOD.   I'll have to come in one of these weekends and work on the form.  But I'll use a lighter weight.  I even joked to her that I would rather have done Friday's WOD - Thrusters over this WOD.   As Kevin (RJCF front staff) mentioned; everyone is different in what each excel in.  Some people love Thrusters, and Cleans; while others likes Strict Press and Back Squats.  However, most people like the Deadlifts.   I just know I need to practice more, on all the areas that I'm weak at.

Time for this WOD:  13 minutes and 21 seconds @ 65 lbs for the 15 and 9 rep portion.    Not my best, but there is definitely room for improvement.

WOD Results @ 8PM;  Name, Weight, Scale, DIPS, Time

Misc:   100 day Burpee Challenge

So, I've decided to embrace burpees.. Not because I love them, but really I hate them.  I recently been following a few people on Google+ (namely Nik Focht; owner of the Chalk Bucket group).  He's already leading his followers and are 32 days into the Burpee challenge.  I thought I would inspire others from our Crossfit box and as well as some of my friends on Facebook to the challenge.   I'm a firm believer that if one practice something, they will get stronger at it!   I will conquer Burpees!!

What's involved? All you need to do is complete the previous day's burpee count + 1 every day until the finale of 100 burpees on the 100th Day. This of course in addition to your regular workout or WOD.


I've started this task last Friday and today would be Day 4.  That would be 4 Burpees to do today.  However, seemingly I'm as forgetful as some of my other friends.  I had to Day 2, 3, and 4.  Which means I had 9 burpees to do.    Leanne and I did 9 burpees after our class.   I certainly hope you will join in on this challenge!!!
 

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