Day 99: 21-15-9 Metcon

Wednesday; November 27th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

BIKE 5 Minutes

then…

JUNK YARD DOG WARM UP!!!


SKILL/STRENGTH:

A)  MAX HEIGHT BOX JUMP

B)  HOLLOW HOLDS     4   x  30 seconds


(MET-CON) WOD:

21 - 15 - 9          FOR TIME

 of….

-  TOES TO BAR
-  MOUNTAIN CLIMBERS
-  KETTLE BELL SWING (Men 53 lb / Women 35 lb)


Today Coach:  Jodaye
  Assistant Coach:  Kylie


My Thoughts:

Warm-Up; something new today for our warm-up other than the 5 minutes on the bike.   Junk Yard Dog Warm UP!   Partner up; one person sits on the floor with the arms holding out to the side.  The other person jumps over one arm, then over the legs, and then the other arm; reverse direction and once complete.  That counts as one.  You do ten.   After this; one partner goes into a crouch position and the other partner jump over.  After the jump, the first parter goes into a downward dog position to allow partner 2 to crawl underneath.   Now repeat this 9 more times.

SKILL/STRENGTH;  build up to your maximum height for box jumps.   You don't have to do many, just think of it similar to the 1 RM.   The hollow holds; do 4 reps each at 30 seconds.

Metcon/WOD;  Love these 21 - 15 - 9 routine.   If you cannot do the Toes to Bar, try doing Toes to Elbow.  If you still can't do that, scale down to lifting your knees.   It's never bad to scale your WOD.  I stuck to my guns and stayed at the 44 lb weight for Kettle bell.   Maybe another week and I'll see if I can swing a 53 lb.

WOD Results @ 8PM;  Name / Time/ # / T2B or K2E

Misc:  continue my work on my handstands against the wall.  It's getting easier, and will continue to work on that.  
I wish I had stuck around a bit longer before heading to the change room.  One of the "cross fit pro's" - he competed in the regionals was around giving advice on how to climb rope.   I guess that will be my next skill to work on.