Day 105: Burgener Warm-Up; 15 Min AMRAP; Endurance Month

Collateral Damage from the K2E, Snatch, and Push Press..
(Leanne's hands; notice the Polka-dot Socks)

Wednesday; December 11th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

RUN 400 Meter

2 Rounds of:

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


SKILL:

#1:
BURGENER WARM-UP

#2:
5 minute BUILD to:

  HEAVY SNATCH

             or

  SNATCH PULL + OVERHEAD SQUAT


WOD:

15 MINUTE AMRAP

-  8 PUSH PRESS @ 80% (of 1RM)
-  10 K2E (Knees to Elbow)
-  12 BOX JUMPS


Today Coach:  Jodaye
  Assistant Coach:  Kylie


My Thoughts:

Warm-Up;

Previous class was still in session and the bulk of the 7 PM class was present.  Jodaye/Kylie suggested we get started on the treadmill for the 400 meter run.   I've never seen a complicated treadmill display until tonight.  I had to ask someone for help on where the start button is.  (Yah, this is funny since I'm an IT person... and Leanne couldn't help rubbing that point in...).
Wall Walks ; same thing we did on Monday and yet, I barely could get up the wall more than 2 reps.  I am really feeling it from Monday's class.  My shoulder were tight and sore.   Jodaye suggested that I work on my mobility exercises/stretches after class.

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;
The Burgener Warm-up was done a few months ago and I've linked it here for a detail explanation.  It's a nice PDF article from Crossfit.  This really helps with preparing for Olympic lifts, proper grip and stance. Warms you up for the SKILL #2.   Call me a wimp today, as I had a heck of a time trying to do a Heavy Snatch.  Went with just the bar (45 lbs) to focus on my technique and form.  I need to remember that without proper form/technique; I'll just end up hurting myself in the long run.  I can add weight once I got this down.  Both coaches were reinforcing the proper form.

WOD;
"15 minutes; it's 5 minutes less than Monday's WOD!!", said Jodaye.  She was trying to make it fun and light of what was to come.  She demoed what a Push Press is suppose to look like and I had to consult with my handy-dandy notebook what my Push Press Max was.  It's been over 4 months since I last did my Push Press and as I've found out recently; when you don't work on that particular strength training.  Your muscle loses it's ability to do that amount or near that amount of weight.   It was suggested that we go 80%, if not 70% of our Push Press; or use the weight from our Strict Press.   I scaled it accordingly to keep it challenging; and not too easy.  Went with 75 lbs, it was challenging enough; especially after Monday's WOD.
Scaled my Box Jumps to Step-Ups, and use the 24" height.  As for the K2E; managed to hang on to the bar for the full 10 reps, for the first two rounds.  Afterwards; the K2E were more like K2H (hip height) and only able to do about 6 reps before letting go and then back up on the bar to finish the 10.   I know that as I do more of these, I'll grow stronger and be able to hang on longer.

WOD Results; Name, Rounds + Reps, Weight

Misc:
After the WOD, worked on my mobility/stretch for the shoulder as Jodaye had demoed.   Really weight the option to practice Handstands.  Wasn't planning to, but watching Emma, Leanne, and Chet practising. Decided it was worth doing it.    Thanks everyone for motivating me!!!

Equipment: Ropes, K2E, Boxes, Walls = Happiness

The lovely bar where we hang and do our K2E, Pull-Ups (for those who can do them), Ring Rows, Boxes for Box Jumps or Step-ups, Ropes for the rope climbs when it occurs...  

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