Day 108: CLEANS and doing a round of CINDY; Endurance Month

Wednesday; December 18th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds of:

-  5  PULL-UPS
-  10 MUSCLE SNATCH with bar (Men 45 lb / Women 35 lb)
-  25 meter OVERHEAD WALKING LUNGE with Plate (Men 25 lb / Women 15 lb)


SKILL:
#1:   Group Warm-up

#2:  EMOM  x  6 MINUTE

- 1 HANG POWER CLEAN
- 1 HANG SQUAT CLEAN


WOD:

15 MINUTE AMRAP

-  1 CLEAN AND JERK (Men 135 lb / Women 95 lb)
-  1 Round of CINDY *
-  2 CLEAN AND JERK
-  1 Round of CINDY *
-  3 CLEAN AND JERK
-  1 Round of CINDY *
-  4 CLEAN AND JERK
-  1 Round of CINDY *
-  5 CLEAN AND JERK
-  1 Round of CINDY *
.
.
.  etc


*  1 Round of CINDY  =   5 PULL-UPS
                                        10 PUSH-UPS
                                        15 SQUATS

Today Coach:  Jodaye
  Assistant Coach:  Kylie


My Thoughts:

Warm-Up; same warm up all this week.  However, the Overhead Walking Lunge on the first round was quite revealing on how sore you were from Monday's benchmark.   Jodaye said you will be able to get down deeper with the lunges as you warm up.  That's true, as by my third round; I was.  Of all the warm-ups this month; this one really taps me out.

SKILL;  For the first SKILL; we all gather around  in a circle with our bars and watch Kylie demo three type of CLEANS.  This will get us ready for SKILL #2 and as well as the WOD.
The first CLEAN; you were to shrug your shoulder upwards which then brings the bar upwards. Second CLEAN requires you to do something similar to the first but instead you rotate the bar so it can rack it on your shoulder.   The Last CLEAN involves you lowering the bar to above the knee to start and then bring it up with a shrug and then you would get underneath it to catch it as you sqat.
Once the entire group went through all of these, we were to do 3 rounds of each by ourselves
SKILL #2; every minute on minute, we were to perform 1 HANG POWER CLEAN and 1 HANG SQUAT CLEAN.   After each set, if you want to challenge yourself; add some weight to it.  I stay with 65 lbs just so I can focus on my technique.  I gotta get this down.

WOD;  Mike (one of the many) from the previous class had a chat with me prior to this class and gave me his feedback on what to expect.   You will feel fine doing the first three rounds; and then it hits you.  The mind games begin and you start to feel the weight.  It slowly weight you down (pun intended) and you find yourself tired until you want to stop.
Keeping that in mind; I focused on doing the best I can.   Used 95 lbs for the CLEAN & JERK as Kylie suggested going a bit heavier to making it more challenging.   I think it was round 3 that Jodaye came by and suggested that I just do a CLEAN and PUSH PRESS the bar as I wasn't splitting my legs far enough.   She wanted me to keep my hips square.    Scaled the Pull-Up to 100 lbs assist, and 95 lb for the C&J.

WOD results; Name / Time (Round + Reps) @ Weight

Misc:  Well, more and more people are set to head off for home or to see families for the Christmas break.  Tonight was the last night for Jodaye and we won't see her 10 days.    Emma, another classmate is also heading out this week for home (UK).   But we did work on our Handstands together.  And I'm glad to say that she managed to do her handstand finally.  She was so excited!!  I was so proud for her.  Way to go Emma!!!  

Safe travels to everyone who is heading home or to rendezvous with a love one/friends/family. 

Another note; something that I had re-posted a link about those who may want to continue training at another Crossfit gym.  These are helpful hints on what you should do before hand.   Also, it might not hurt to have your coach send them an email if they need to check if you done your fundamentals.

http://breakingmuscle.com/crossfit/4-tips-for-visiting-a-crossfit-gym-while-traveling


That's it until Friday...    
 ....tackling one WOD at a time!!!!