Day 92: A week away; now back to a challenging Partner METCON

Wednesday; November 13, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

ROW 600 meter

3 Rounds:

-  SKIP 30 Double Unders (90 Singles)
-  10 Clean Pulls with Bar
-  10 Push Ups
-  10 Strict BF (Butterfly) Sit-Ups
-  10 Ring Rows


SKILL:

a)   4  x  3   DIP CLEAN (POWER)

b)  L  Hang Hold  (30 seconds)


(METCON) WOD:

5 ROUND with Partner

-  ROW  300 meter
-  10 Burpees

REST 2:00 OR UNTIL PARTNER FINISH



Today Coach:  Jodaye 
  Assistant Coach:  Kylie


My Thoughts:

WOD Results @ 8PM; Name, Time

Warm-Up; enjoyed the initial 600 meter rowing; kept in mind how we were suppose to do proper technique with the row.    Haven't skipped over two weeks, my singles are coming along.  I'll eventually get to trying some double unders.  Found doing the Clean Pulls with just the bar a bit taxing.  This from the guy who ran away for a week for vacation.  Full sweat mode after the 3 rounds of warm-up.

SKILL; worked on our DIP CLEAN; learning the way to reduce the path/pattern for Cleans.  4 sets, 3 reps; slowly increasing weight between each set.   The second part of the skill requires you to hang from the bar in an "L" shape if you can.  If you can't, then modify it so you have your knees lifted (picture hanging on the bar, as if you were sitting on a chair properly).  Do this for 30 seconds.  If you fail to hang for the 30 seconds, get back up as soon as you can until your total time adds up to 30 seconds.   I found the L Hang Hold was fairly taxing on the arms.   I'm sure like all things; it will get easier over time.

WOD; METCON - 5 rounds with a partner.   Row 300 meters and do 10 burpees.  We all love the burpees!  This certainly made up for all the burpees that I missed this last week when I was on holidays.  The most challenging thing is if your partner managed to finished his 300 meter row and 10 burpees before the 2:00 minutes; you will actually have less time to rest.  That was my case with my partner, Mike.  I think two of his sets were in the 1 minute and 35 seconds.   Mine on the average was in the 1 minute and 55 seconds mark.  Way to go Mike for push hard on the rowing and the burpees!  Team work; support and cheering your partner to push thru the pain at the end.    We had an option to put the total time or individual times.    After 5 rounds; one should finished 1500 meter of rowing and 50 burpees.

Misc:  Well, today was the first day back after taking a week off.  Ran away for a week to some place warm; Riveria Mayan.  Temperature average around 29 C [84.2 F]  (with humidity it felt like 41 C [105.8 F]).  Despite having a pretty nice gym; they had a squat rack and several other machines.  I didn't work out.  I valued my time off.   Of course, an all inclusive adult only resort can mean trouble when it came down to food, alcohol…    the dreaded calories.   As mention by a few at the box; let it be.  This week; you start up again eating correctly and reboot!

I thought I would share some pictures from the resort.  Enjoy!!

Thanks for reading, and remember to Tackle one WOD at a time!!!

View from our balcony at our resort - Secrets Silversands

Infinity Pool with the Caribbean Sea in the back ground