Day 89: 1RM Front Squats (retest); Benchmark Monday - Barbara

Go for Sore!!!

Warm-Up:

4 Minutes on BIKE

3 Rounds:

-  10 Pull Ups
-  10 Frog Squats
-  12 Meter Bear Crawl
-  12 Meter Inch Worm
-  10 Ring Rows


SKILL:

  3 RM DIPS  &  

  1 RM FRONT SQUAT


WOD:  Benchmark - BARBARA

20 Minutes Time Cap

3 Rounds

-  20 Pull Ups
-  30 Push-Ups
-  40 Sit-Ups
-  50 Squats

3 Minute REST


Today Coach:  Jodaye and Kylie


My Thoughts:
Fairly big class tonight.  Never seen so may people for 7 PM class.  Saw some familiar faces that I haven't seen for a while.  Good to catch up briefly with her (Ashley).  Also a few newer faces have joined, Michelle who started this week, and Neil from last week.  Ahh, good to have new blood joining; watching this place grow.

Warm-Up; drop down this week to 90 lb assist for the Pull-ups on the Machine assist.   Will try tackling the Pull-Ups with the band next time when the class is not a zoo.

SKILL;  Started with the bar for 5 reps and then followed the next two sets at 2 reps and then dropping down to 1 reps until the max was found.   Between each attempt, we were to do the 3 RM for DIPS.  Managed to PR my Front Squat tonight.   Hit 190 lbs!!!   It's a good feeling to hit achieve this.

WOD; Monday night is benchmark night.  Tonight was Barabara.   Last time we did this was March 25, 2013.   A very long time a go when comparing benchmarks.   I check the WOD Benchmark binder and didn't see my name.  Which means I have to check the blog site and see what my times were.   There was a 20 minute cap and the rounds were drop down to 3 rounds.   Looking at the previous class; not a lot of people finished the 3 rounds in the 20 minutes.  There were several from the 7 PM class that just finish under the 20 minute mark.   These are some of those; Leanne, my box buddy finished it in 19:57; and Chet finished it in 19:55.  Way to Go!!!

As for me, comparing my previous benchmark:

    March 25, 2013:   2 rounds + 12 Pull-Ups  (Machine Assisted: 140 lbs)
    October 28, 2013:  2 rounds + 14 Pull-Ups (Machine Assisted: 100 lbs)

Speed is about the same, 2 more Pull-Ups; 40 lbs less assist.   Small progress....


Misc:  100 Day Burpees Challenge:  Day 11 = 11 Burpees
So, after a gruelling WOD; a benchmark WOD for that matter.  I asked the others who wanted to do Burpees.   It was met with a not so nice comment(s).   At the ends, Leanne decided to do hers.  Of courses she hasn't been doing hers daily.  She ended up doing 27 of them.  Whereas, I had 21 to do since I didn't do yesterdays or today.    Yeah; it was tough..   Maybe I'll get into the habit of doing them daily once we hit Day 20.

Until our next class, remember to   tackling one WOD at a time!!!