Day 93: Birthday WOD - Les Miserables

Friday; November 15th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds:

-  30 Double Unders ( or 90 Singles)
-  10 PVC Pass Throughs
-  10 PVC Overhead Squats
-  10 Snatch Pulls with bar
-  10 Kettle Bell Swing
-  12 meter Crab Walk


SKILL:

A)    4  x  3   DIP POWER SNATCH

          or if Poor Mobility....
        4  x  3  SNATCH PULLS and PVC PASSES + Wall Squats

B)    4  x  3  DIPS


Birthday WOD (Les Miserables):

10  Double Under          (OR 1/2 Burpees; no single Unders)
30  Goblet Squat            (Men 53 lbs / Women 35 lbs)
30  Kettle Bell Swing     (Men 53 lbs / Women 35 lbs)

20  Double Under
25  Goblet Squat
25  Kettle Bell Swing

30  Double Under
20  Goblet Squat
20  Kettle Bell Swing

40  Double Under
15  Goblet Squat
15  Kettle Bell Swing

50  Double Under
10  Goblet Squat
10  Kettle Bell Swing

CASHOUT
34 Burpees


Today Coach: Edward


My Thoughts:

Warm-Up; Never ceases to amaze me how much a person can sweat from doing two plus rounds of the warm-ups.  Lots of core on this one.  Once again, we were called in after completing only 2 rounds.  The singles (skips) are coming along.   I usually can get about 35+ in unbroken before tiring out.  At some point,  closer to the 70+; I'm usually tired and either ended in up whipping myself with the rope or stumbling over it.  Kettlebell Swings; we were to keep it light as it was a warm up.  I used 35 lbs....

SKILL;  "..Don't hump the Snatch.. just lightly brush the Snatch!!"
That was the analogy that was told to a tough crowd this evening, by our coach.   Ed wanted everyone to have a good laugh at the same time as he was demoing the Dip Power Snatch.  He wanted us to keep that in mind (get your mind out of the gutter), the bar should rest against your pelvic bone.  A bit underneath your belly button; and above your "bits".

Keep your arms limber while holding the bar (your arms should be like cables). As you dip and spring upwards, shrug your shoulder upwards as well.  The bar should lift and you squat down to get under the bar and bring it overhead.  Remember when to keep the bar close to you as possible as you are not trying arch the bar (like a windmill).

WOD Results; Name, Time / # / DU or Burpees

WOD; at some point, I shouldn't let me ego get in the way.   Figure I would be safe to go up in weight (44 lbs) with my kettle bell.  I would soon regret that mistake. I have to keep in mind that it may be challenging; but when rounds are long, it would be wiser to go lighter.  I think I may had said that earlier; obviously I'm not listening to my own advice.
A birthday WOD for several people (three in total at the Rock Jungle Crossfit).
It appears that the earlier classes were allowed to do either Double under or Single Under.  For the latter classes, we were only able to do Double Under or Burpees. The  good thing about the bupree, was that it was only half the amount of the Double Under.  Still it was challenging.  Again, the only way to conquer your weakness is to tackling it head on.  I think this week work of burpees has proven  (burpees is still one that I have to work on).
Goblet Squat, I knew after the second round that the 44 lbs were heavy.   I wasn't able to maintain a stable core and an upright pose when squatting.  I should had stopped and swapped it to the 35 lbs.   Instead I pushed through, was that stupid...  yeah, I think I would say it was.   No, I didn't injured myself, but I probably could have.  So, how challenging was this WOD.  It was just that... very challenging... 

When all said and done, the tally is:

   150 Double Under (75 Burpees)
   100 Goblet Squat (Kettle Bell)
   100 Kettle Bell Swings

If you are wondering why the cashout was 34 Burpees?  Well that's age of one the birthday boy, who just happens to own the Crossfit gym.

Happy birthday Dan!


Misc:  100 day Burpee challenge.... is a bust...     Although this week of burpees has reminded me that I should push forward with the challenge.  Even if it means I'll be one of the few doing it.   I need to streamline this process.   I need to excel in it...  like all things, practice will make perfect.     But that will be another day...

p.s.  Dan; I didn't do all 34 burpees.... only 20  :p


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