Day 100: Just another day, Team WOD, 2 minute Turtle

Friday; November 29th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

2 Rounds

-  Row 200 meters
-  10 Ring Rows
-  10 Push Ups
-  10 Frog Squats
-  10 Sit-Ups
-  10 PVC Pass Through


SKILL/STRENGTH:

A)   DIPS  5 - 5 - 5 - 5

B)   ROPE CLIMBS     2 - 2 - 2 - 2


TEAM WOD:

* IN TEAMS OF TWO, ONE PERSON ROWS AS THE OTHER REPS FOR TIME


ROW 2400 meter  (SWITCH EVERY 300 meter)

     0 m  -->    600 meter  = WALL BALLS
 600 m  -->  1200 meter  =  BURPEE BOX JUMPS  (Men 24" / Women 20")
1200 m -->  1800 meter  =  MAN MAKERS
1800 m -->  2400 meter  =  ROLL TO CANDLE STICK

SCORE = TIME - REPS (1 REP = 1 SEC)

* if SOLO   ROW  300 meters THEN 1:30 min of REPS


Today Coach:  Edward
  Assistant Coach:  Matt


My Thoughts:
My 100th day (session) of crossfit.   NO big write up here today.  Just another day.   I had a goal when I came in, but after consulting with Edward.  That goal will have to wait for a few more weeks and to do that before doing a WOD/Metcon.  

Warm-Up;  only 2 rounds tonight but really felt it in the shoulders for me.  Mind you the Ring Rows were a bit more taxing on me today.  Could had been Wednesday WOD or the multiple attempts at doing Handstands.  I'm not sure but am grateful that we do these before the SKILL/STRENGTH portion.

SKILL/STRENGTH;  DIPS with ROPE CLIMB between sets.   Haven't done Rope Climbs for a while.   I think I just need more practice, more confidence… and more core (the ability to hinge at the hip).  Matt gave the demo on what to do, especially the foot work to wrap/overlay the rope over the shoe.  There's a few different technique (as discussed by Matt and Warren).  Matt suggest some of use use a Box to sit on while getting our rope position between our feet.  And then to stand on the rope while holding the rope above.  He also showed me how to gripe the rope, which seemed to help.  However, I found myself swinging which didn't help with my upward direction.   More practice...
DIPS, continue doing what we did before but lessen the amount of weight use for assist.  Or for the more advance, increase the weight attached to your hip.

TEAM WOD; luckily tonight we had an even amount of people that showed up for class.  The 'Fiver's had a total of 6 people.  Whereas the Four'sies and over 16 people.   I'm glad there was an even amount of people.  Nothing worst than re-living high school moments when no one picks you to team up with…
Tonight, my parter was Colin and our Team Name… Team WTF
As outline on the board, while one partner ROWS, the other perform the other component for the duration of his partner 300 meter row.   The partner writes down the number of reps, as each rep is worth 1 second off the final time.  Once the 300 meter row has been reach; you switch and continue.   You do this until you complete all 4 sets (both of you).

  WALL BALLS; use a weight that you can throw with both hands, while properly squatting
     (above the red line - Men / within the Red Line - Women).  It's about technique and time, not weight.

  BURPEE BOX JUMPS; scale as you need to..  Step up if you have to.. But you have to do a Burpee
     after the Box Jump
  MAN MAKERS; (25 lb Dumbbells each side - Men / 15 lb Dumbbells each side - Women).  In plank
     position; dumbbell in each hand.  Row each side once, then do a push up with dumb bells in hand,
     followed by jump to squat position and then push the dumb bells (think Thruster) to above head.
     That counts as ONE Rep!!
  ROLL TO CANDLE STICK;  use a yoga mat as needed (recommended).  You are in a standing
     position, you fall back toward the floor (round your back like a hollow hold), and then try to return
     to a standing position.  If you need to assist yourself, then do so.   Seems easier if you get
     momentum.

Once you tally the number of reps, convert that to seconds; you remove it from your final time to get your score.    Our time was 11 minutes and 39 seconds.   Between Colin and I; we did a combine total of 102 reps (1 minute and 42 seconds)   Our Score was 9 minutes and 57 seconds.   Team Work!!

TEAM WOD Results;  Name / Score (Time)

Cashing out for the evening required us doing the 2 minute Turtle.  I think this one of Edward's favourite core killer, especially at the end of the WOD.   He suggested that we use a yoga mat.  He expects us to lay on our back, arms and legs above the floor; the limbs not touching each other or the floor.  We rock back and forth (like a turtle on his back shell); while Edward shouts out the direction we are to rock toward.  We cannot touch the floor with our feet, nor touch any part of the limbs.   It gets harder as he changes the direction.  Remember, there is no rest while you rock.  Any diversion from this,  results in adding time to the Turtle.   At the end, you can pretty much feel your core/stomach/abs screaming!   It's all good when it's all done…  lying there like a dead turtle.


Misc:  continue to work on my handstands.  Adding one more inverted stand each time I'm doing this and trying to maintain that inverted stance for more than 15 seconds each time.   Adding time as I do it.  I want to get to the point that I'm comfortable with being inverted and later move to the HSPU (Hand Stand Push Up).  I'll add the Rope Climb to my tasks that I need to work on as well.  

Until next time, hope everyone have a great weekend!!!    

   meanwhile   ....tackling one WOD at a time!!!