Day 87: Deload Week; 18 Minute AMRAP

Wednesday; October 23rd, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  200 meter row
-  10 Kettle Bell Swings
-  10 Kozak Squats (5/Side)
-  10 Push Press with bar
-  10 Hip Rocks (5/Side - aka Pigeon Pose in Yoga; rocking to left, pause, then to right and pause)


SKILL:

1.  BACK SQUAT     4  x 6 @ 60% of 1 RM (Rep Max)

or   2.  PRESS
or   3.  DEAD LIFT

This all depends on your attendance.   If you have been reading my blog; then you know which one you are to do.    For example If you attended Monday; you would had done Back Squats; thus today you would be either doing Press or Dead lift.   That's determined if you came on Tuesday; if you did, then you would be doing Dead Lift today.

The other thing you must do between sets are 5 reps of DIPS or 5 reps of PULL-Ups.


WOD:  18 Minute AMRAP

-  400 Meter Row
-  25 Meter Overhead Walking Lunge with Kettle Bell (Right arm)
-  25 Meter Overhead Walking Lunge with Kettle Bell (Left arm)

*NOTE:  When you lunge, you knee has to touch ground.  Your must maintain a straight arm while
                walking with the Kettlbell overhead!  Pick a weight that challenging, but not too heavy.


Today Coach: Jodaye, and Kylie


My Thoughts:

Warm-Up; haven't done rowing for such a long time, it was nice to see.  Used a lighter Kettlebell (35 lbs) for the swings (it's a warm-up).  Hip Rocks (a.k.a. Pigeon Pose in Yoga); stretching out as you shift your weight to the left side, pause,  and then to right side and pause.  Switch legs and repeat.  You do this 5 times per side.

SKILL; today was Strict Press for me as I didn't come on Tuesday (yesterday).  And since it's DeLoad Week; we were using 60% of our 1RM.  The difference is that we were to perform 4 sets, 6 reps.   Surprisingly, I had found this on the easy side.  But it is Deload Week.

My Strict Press 1RM = 127 lbs     Take 60% of that weight and it comes to 76.2 lbs.   Again for ease of loading the bar; I rounded up to 77 lbs.
Today; I opted to do PULL-UPs for my between sets.  Dropped down to 90 lb assist.  Each week; I'll try to bring the weight of my assist down by 10 lbs.  Hopefully in the new year I can achieve one of my milestone.  To do a damn Pull-up without any assist.

WOD; Kylie demo the rowing method and she came around when I was rowing to reinforce the technique.  I used the Kettle bell with the Pink Band/tag = 12 Kg (26.4) lbs.  One does not realize how heavy 26 lbs becomes when you have to keep your arm fully extended overhead while walking forward and then doing lunges (knee touching ground) before rising.  You really feel your core working over time and as well as your arm.   It was a tough WOD.   I used the rowing as my recovery for this WOD.
Managed to finish 3 rounds and was starting the 4th round (completed the 400 meter row) and 25 meter Overhead Walking Lunge with Kettlebell (Right arm).    Afterwards; Kylie suggested to Sam, Jordan and I to finish the last 25 meter back to the finish line.  We did, and we pushed ourselves; with some cheering from the rest of the class.   Happy times!!

WOD Results @ 8PM; Name, Rounds

Misc:  100 day Burpee Challenge.
Recurited a few more people to do this with us.  :)  Some of them started today with 1 burpee.  Of course, we are doing our burpees after our WOD!!!   And to make it more challenging (actually, we just forgot to do the day before); we add the previous missed ones plus todays to get a larger value of burpees.   For example:  Yesterday was Day 5 and today is Day 6; add them together and you have 11 Burpees.   I'm sure that not the correct way; but we want to do burpees!   Yikes; I can't believe I said I want to do Burpees!!

More to come this week...  so until then, tackling one WOD at a time!!!