Day 109: 13.3 + Some; Endurance Month

This is how some of us felt after tonight's WOD

Thursday; December 19th, 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 (Men 25 lb / Women 15 lb) plate


SKILL:

EMOM x  8 MINUTE

HSPU (Hand Stand Push Up)   3 to 6 REPS


WOD:

13.3 + SOME

AMRAP  18 MINUTE of:

-  150 WALL BALLS (Men 20 lb / Women 16 lb)
-  90 DOUBLE UNDERS (270 Single Unders)
-  30 MUSCLE UPS (1 PULL UP + 1 DIP)


Today Coach:  Edward
   Assistant Coach:  Matt


My Thoughts:

Warm-Up; same warm up all this week.   Like I said yesterday; very taxing on the system.

SKILL; Every Minute On Minute for EIGHT minutes, we were to do Hand Stand Push UPs.  We could step back and scale with a box.  There were several people who tried doing the HSPU. 

WOD; this wod is a modified version of 13.3, which we did back on March 22nd, 2013  The modification has to do with time.  The original is set for 12 minutes whereas tonight was changed to 18 minutes.   For some, the 18 minutes gave some people time to go back and do another round.  That's why some of the numbers on the Wall Ball were more than 150.
I personally need to be more efficient on the Wall Balls.  It took me over 16 minutes to do 150.  I managed to push out 36 Single Unders.   I guess that's another thing to practice after class.  So many things to practice.  I will be asking the Wall Ball Queen (Leanne) for some additional help/assistance/advice.  That label was given to her by Jesse, and rightfully so by the numbers below.

I also would like to thanks all those who cheered me on to push thru the Wall Balls.  Jesse, Jon, Assistant coaches: Matt, Samuel and the others who had finished early.  God, I love the crossfit community.

WOD Result;  Name / Wall Balls / DU or SU / Muscle Up or (Pull Up + Dips)

Misc:
No additional practice tonight; too wiped and my legs were trembling from the Wall Balls.  It's only been the last few weeks that I've stuck to the 20 lb.  But stiil; 150 is a lot.   I will work on practice this in the near future.    My list grows for the items that I need to work on, I guess that will be my New Year Goals!

Tomorrow, I will seek out a yoga class to work on my mobility.  I think I will need that..
 
Until the next class...     ...tackling one WOD at a time!!!