Day 112: Benchmark WOD: GRACE; Endurance Month

Monday; December 30th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

2 Rounds of:

-  50 meter Bear Crawl
-  50 meter Backward Run
-  50 meter Skip
-  50 meter Forward Run
-  50 meter Grape Vine


SKILL:

#1:   EMOM (Every Minute On Minute)  x 6 MIN
        -  HANDSTAND WALK/HOLD          15 to 30 seconds

#2:  EMOM x 6 MIN
        -  KNEES TO ELBOW        15 seconds

WOD Results @Noon; Name / Time / Weight

BENCHMARK WOD:  'GRACE'


FOR TIME

-  30 CLEAN & JERK   @  (Men:  135 lbs / Women:  95 lbs)


Today Coach:  Edward
  Assistant coach:  Matt


My Thoughts:

Warm-Up; a new week, a new set of warm-ups.  Grapevine; we had done this once in the past in Crossfit.  I did a few times before at another gym for a warm up.   One would hope they have good dancing skill after this.  Think of it as a sideway shuffle, but you alternate steps, left foot over  right foot, and then the same right foot over left foot as you shuffle in the one direction.   It works the lateral motion that warms up your glutes, hip flexors, quads, calves and hamstrings

SKILL; Handstand Hold; and to hold it for 15 to 30 seconds.   First 4 were fairly easy, but my technique needed some refining.  Edward suggested I was too close to the wall and then my head was to close to wall.   And being upside down; I had some orientation issues with my head.  I didn't get it until the last set.   Nice to get some pointers on doing a proper Handstand after all the practice.   Edward explained it with a suggestion of thinking of "Opening a Window" but upside down; that's where you hand/shoulder placement should be.  He wanted only our heels touching the wall.    More tuning after class.    Shoulder started to feel sore near the end.  Need to work on building my stamina.
SKILL#2; Knees to Elbows; the more we do this; the longer I can hang myself on the bar (grip strength).  

WOD; 'Grace' one of the Girls Benchmark.    Last time I did this, was October 16, 2013 - Day 84.   The difference was we had a 5 minute time limit.  This time, we didn't have a CAP but we had to do it for time.  I went with 75 lbs and focus on my technique.  Edward mention that he wanted us to work on our technique and not worry about the speed.   Go with a lighter weight to help with that.  I remember doing this WOD; but couldn't remember my weight. 
Felt pretty good after the WOD; thus I thought I probably should had gone with a heavier weight.     Next time...

Misc:  Last Crossfit WOD for the year.  Won't be back until either the 1st (January) or the 3rd.
We worked on our ROPE CLIMBING after class.  Why, well; as I had said before.  I need to work on my weakness.  I think this posting by JOURNALMENU says it the best.

Practice What You Suck At!

I need a lot of work on this and I had ask Matt who was around to help with foot placement and pinching the rope.  He suggested that I used a Box to sit on and then work on my feet work.   The lack of upper body muscle, compounded by me being a bigger guys means only one thing.  I have to work that much harder.    This Elephant will one day climb like the other Monkeys in the gym!

That's it....  until next year....   Hope everyone have a safe and Happy New Year!!!

... tackling one WOD at a time!!!