Day 97: Saturday WOD - 12 minute AMRAP

Saturday; November 23rd, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or 30 Double Under
-  10 PVC Passes
-  10 Push Press with bar (Men 45 lb / women 35 lb)
-  10 Frog Squats
-  12 meter Inch Worms
-  12 meter Crab Walk


SKILL:

8 Minute Handstand - PRACTICE

8 Minute Double Under - PRACTICE


WOD:

12 Minute AMRAP (As Many Round As Possible)

-  6 Pull-Ups
-  12 Box Jumps
-  24 Squats


Today Coach:  Nicole


My Thoughts:
Normally I don't do Saturday unless I missed a class earlier in the week.  I wanted to start adding an additional day of training into the routine.  Originally, I was planning on coming in to work on my weakness and as well as my Deadlift.  But after arriving; I opted to just do the workout.

Warm-Up; as I had said before the best way to improve one self is to practice.   This last two week of skipping has definitely helped out and the idea of doing a double under is both exciting and nerve racking.  More on that later.

SKILL; We were to practice both of the items on the board, each for 8 minutes.   Handstands and Double Under.   I've been trying in the past to do Handstand, but it was more of a scaled version.  I would face away from the wall, wall up the walk with my feet.  However in the past, I couldn't move my hands (walk backwards) toward the wall.   Today, I managed to do this repetitively.   Nicole came around after I did this a few times and thought I might be ready to do a normal hand stand.   She gave me a few pointers and told me to ensure I like my arms when I go up.  I needed to stay at least 6 inches away from the wall (placement of my hands).   I had to work on my kicks toward the wall.   It's coming along; I haven't quite gotten it yet.  I just need more practice.   This is progress for me.
Lyndsey, another cross fitter was also in the same situation as I was.  She was trying to do her first hand stand.   I had a talk with her and I've seen her around a few times before.  She reminded me that she was in the fundamentals class with me when we all started Crossfit.   That was over 9 months ago, she has a good memory.
Double Under; after asking Nicole what the secret to doing them.   Spent most of my time working on my rhythm and trying to jumping a bit higher.   I also have to learn to flick my wrist when I'm skipping.  So many little things….  tweaks…  More practice I say.  I'll put that on my personal practice list.  It also helps if you are in front of the mirror as it will help you on both form/technique.

WOD; 12 Minute AMRAP consisting of Pull-Ups, Box Jumps, and Squats.   With 13 people in the 1:00 PM class; opted to share the box with Tyler.  Actually at some point, everyone is using everyone else's station as you move from Pull-Ups (Machine Assist) to Boxes.   I opted to stay with step-ups as I've vowed to avoid Box Jumps.  We opted to keep the height at 20".   I used 100 lbs for assist on the pull-ups.   Managed to complete 4 rounds and was working on finishing my 5th round.  Fell short of that by 17 squats.

WOD Results @ 2PM; Name, Rounds + set (PU Assist/Box Height)

Misc:

Bumped in an old friend that I haven't see in years.   Found out that he's been jumping around different cross fit and had just finished his fundamentals class last week.  This was his first Crossfit class.   It was good to see him and hear that he will be coming to this box.  Geoff was quite excited when sharing his experience with Nicole.    It's so good to see others who share the same feeling of the gym that you attend.

That's it for today, off to rest for the remainder of the weekend….  tackling one WOD at a time!!!