Day 96: Friday MetCon for Time - Wall Balls, KB Swings, Skipping

Friday; November 22nd, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  30 Double Under or 90 Single Under
-  10 Clean Pulls
-  10 Frog Squats
-  10 "Paint the Sky" Push-Ups
-  10 Kettle Bell Swings
-  10 Front Squats with Bar


SKILL/STRENGTH:

A)   CLEAN COMPLEX    4 - 6 sets

        2 rounds

        -  1 CLEAN PULL
        -  1 DIP CLEAN
        -  1 FRONT SQUAT

B)  DIPS     4  x  4


(METCON) WOD:

5 ROUNDS FOR TIME

-  10  Wall Balls @ (Men 20 lbs / Women 16 lbs)
-  15 Kettle Bell Swings @ (Men 53 lb / Women 35 lbs)
-  30 Double Unders or 90 Single Under

TIME CAP:  15 Minutes


Today Coach:  Edward


My Thoughts:

Warm-Up; I feel like I'm the only one that is every sweating after doing my warm-ups.   Skipping is coming along.  Getting in about 50 single under before unravelling.  Usually takes one or two tries before I an finish unbroken on the skips.   The "Paint the Sky" Push-ups was a bit harder than before.  We (Leanne and I) had a discussion that it's probably due to the fact that our shoulders/body is not warmed up.  It's hard.   Kettle bells, kept it light @ 35 lbs as it was the warm up.   Front Squat with the bar (Men 45 lbs / Women 35 lbs)

SKILL/STRENGTH; Clean Complex; putting it all together from the previous days/weeks of working on the technique portion.  Edward wanted us to get it 80% correct before putting any weights on the bar.   Edward demo each of the components on Section A.   At one point, Edward came by to observe my Dip Clean.  I'm still using my arms more than I should instead of letting the shrug upward at the end to bring up the bar.  More work is needed (practice on my part) on this.  I had added 20 lbs of weight (65 lbs total) while working on the part.   We also had to maintain an horizontal elbow when doing the front squat.  Any deviation from that, would mean we would not go down further in our squat.   I know I'm getting down deep with the squats, that was pointed out to me by one of of the RJCF staff, Daniel.
After each set of CLEAN COMPLEX, we were to do DIPS.  If we were using the machine assisted; we were told to try to improve on the last know weight we used.  Decrease the resistance.  For those who were more advance, one could use the RINGS to do the DIPS.  The weight (assist) I used was 70 lbs.

(METCON)/WOD; 15 minutes doesn't' seem like a log time, but that works out to 3 minutes for each round.   I used the 20 lb Wall Ball; and tried to keep myself as close as possible to the wall while tossing it up and above the red-line.  It was challenging and a few times I almost ate the wall ball.  Closer to the end, I almost lost control of the Wall Ball while it landed funny and I almost tipped over backwards.   Not exactly my best showing.   Kettle Bells; used the 44 lbs as the 35 lbs is too light.  I really need to focus on this weight.  That and some prodding from my gym wife reminding me that I've pass the point of no return (35 lbs).  /sigh..   And for the skipping, 90 single under per round since I still can't do Double Under.  I guess that the incentive to do the Double Under.

Name / Time / Wall Ball (lb) / KettleBell / Single Under or Double Under

I managed to finish all 5 rounds within the 15 minute time cap (14 minutes and 49 seconds).   I know where my time loss occurred.  It was the breaks that I took closer to the end.  I'll have to work on my stamina.  

Trivia:  After 5 rounds; one will have completed:

    - 50 Wall Balls
    - 75 Kettle Bell Swings
    - 450 Single Under (skips)   or    150 Double Under (if you can do them)


Hope everyone have a great weekend, and until next time…..   …tackling one WOD at a time!!!