Day 104: HERO Benchmark WOD: NATE; Endurance Month

Motivation

Monday; December 9th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

400 meter RUN

2 Rounds of:

-  3 WALL WALKS
-  6 INCH WORMS
-  9 RING ROWS


SKILL:

EMOM (Every Minute On Minute)  x 8 Minutes

3 - 6  C2B (Chest To Bar)  PULL-UP

or   MU (Muscle Up) TRANSITION  PRACTICE


HERO Benchmark WOD:  "NATE"

AMRAP (As Many Rep As Possible) - 20 Minute

-  2 Muscle Ups  (2x Chest To Bar Pull-Ups, and 2x Dips)
-  4 HSPU (Hand Stand Push Up)
-  8 Kettle Bell Swings @ (Men - 70 lb / Women - 53 lb)


Today Coach:  Edward for the first part, and then Jodaye for the last 3/4 of the class


My Thoughts:

Warm-Up;
Started today with a nice 400 meter run, and then we did 2 rounds of Wall Walks, Inch worms and Ring Rows.  Wall walks; you lie on the floor facing down; feet against the wall.   You do a push up and then lift one of your legs up against the wall; and then the other.  You basically walk up the wall with the legs while moving your arms toward the wall.  Reverse when you come down and ensure you keep your core locked.   Do three reps of this; if you cannot do this, you can scale and do a plank for 30 seconds.  Finish the rest of the round and repeat one more time for good measure. 

SKILL;
You choose how many Chest-2-Bar Pull-up you want to go for.  If you are using the Assisted machine, choose a weight appropriate.  For those who were more advance, you can work on your Muscle Up Transition.  Jodaye demoed this for the class.   I had opted to work on the Assisted machine and used 90 lbs, 4 reps for the first 3 sets..  And then dropped it down to 3 reps for the remaining 5 sets.

HERO Benchmark WOD:  NATE
Had to scaled this as I can't do Muscle UPS.  I think there was only two people who could do it in our 7 pm class.  The scaled version is to do 2 PULL UPS (CHEST 2 BAR) and 2 DIPS (Body weight if possible).  I tried the first round with body weight and then switch to using 90 lb for assist.  This was the same weight I used for the Pull-Up.
As for the HSPU; I opted to use a box (legs resting on the box, head facing down toward the floor, and doing a push up (head must touch ground). 

Legs on Box, Push-Up

If you want to challenge yourself,  you could do a Pike Pushup on the box:

PIKE PUSHUP

Kettle Bell Swings; I opted to increase my weight to 24 kg (53 lbs).   This was heavy and a bit a shock to the system.  It was hard to get the swing going; but once it was going, the pace was easier.

WOD Result; Name / Score (Sets) / Rx? (Kettle Bell)

My Results (10 Rounds in 20 minutes):

              20 PULL-UPS (Chest 2 Bar) and 20 DIPS  @ 90 lb Assist
              40 HSPU (Knees on Box Push-UPs)
              80 Kettle Bell Swings @ 53 lbs

MISC;
Opted to stay on the safe side and skip the practice on Handstands.  There was a lot of shoulder work and I didn't want to chance hurting myself.   Generally I was tired.  I'm always tired after a Hero WOD.  Will focus on the my other weakness this week.


Thanks for reading and until next time...   ...tackling one WOD at a time!!!