Day 116: 12 Minute AMRAP: S2OH with 50 DU

Wednesday; January 8th, 2014 - the wall @ ROCK JUNGLE

Warm-Up:

2 Rounds of:

-  10 Kettle Bell Swings
-  10 Push Jerks with Bar
-  10 Push Ups
-  25 meter Samson Stretch


SKILL:

4 Sets of:

PAUSE SPLIT JERK + SPLIT JERK  @ 80% of 1 RM PUSH PRESS


WOD:

12 Minute Time Cap

6 Rounds of:

-  12 S2OH (Shoulder to Over Head)  @ (Men:  155 lb / Women: 105 lb)
-  50 Double Unders

* IF FINISHED PRE 12 Minute
    then AMRAP  MUSCLE UP

#  SCORE IS TIME/Muscle Up


Today Coach:  Jodaye


My Thoughts:

Warm-Up; went light with Kettle Bell Swings; thinking that I might need to go up in weight.   Push Jerks with bar didn't quite happen the way I'm suppose to do them.  Jodaye looked at me funny and I realized I was doing them wrong.  Obviously, I wasn't paying attention to directions in the beginning.  She even pointed that out for me..   LOL.   After a repeated demo; I worked on that PUSH JERK.  I think I was thinking of PUSH PRESS.  Push Ups; I have to remember to keep my arms/elbows close to my side.  I am now more aware that they are being pushed outwards at a 45 to 60 degress than close to my ribs/side.   Jodaye suggested that we enjoy the Samson Strength.   Didn't realize how much of it would be needed/established for our SKILL.

SKILL; thumbing thru my handy dandy notebook (scribbler that I write into, not a computer), I had to see what my last Push Press was.   It looked like back in August 30th, 2013 was when we were working on 5 x 5.     This number was required for our 80% of the 1RM.   It worked out to be about 102 lbs, the 80%.   We partner up and today, my partner was Parker.  He's been doing crossfit for about as long as I have; but took a few months off due to some injuries.
We started with 95 lbs and worked on our form/technique for the SPLIT JERK with a pause (5 to 8 seconds).   Jodaye helped me out and made many suggestions, as I was in my SPLIT JERK position.  She pointed out where my front place of the foot, and as well as the back placed of my foot should be.  Of course, she points this out while I have the weight & barbell above my head.    I really need to work on my core... I felt like a building swaying in the wind.  And then she mention that when we reset, we must slowly use move the front placed foot first backwards (small steps) and then back placed foot forward until  both feet are under our hips.  Then we can dismount the barbell.
As we did each set, we slowly added more weight.   Parker need heavier, and we bumped it up to 125 lbs.  I opted to do our last set at this weight.  It was heavy but I surprised myself with how much after utilizing the suggestions that Jodaye suggested.   Parker then added another 20 lbs  as he found that it was still not challenging.  He ended up using 145 lbs and I stuck to the 125 lb.

WOD; suggestion by our coach is to go heavy.  Challenge yourself and don't cheat yourself by going light.  Do it properly.  The Rx was Men:  155 lb / Women: 105 lb   I scaled mine and with 95 lbs.  Remember, we are doing 6 rounds, 12 reps of S2OH.  If you can finish all 6 rounds; that's 84 reps at whatever weight you pick.
I felt the 95 lb on the second set.  I couldn't finish all 12 off in one setting.  I actually had to rest twice.  The Double Under was modified to Single Under.  It's almost always 3x the value of the Double under.  In this case, 150 Single unders were required.
I managed to get in 3 Round and then started my next round.   I managed to finish the Shoulder to Over head and just started my Skipping before the time ran out.
My skipping is hit and miss; the number of continuous skip without break varies and I've noticed that as the rounds increment by one; my timing on my skipping worst.
Just a note, no finished the 6 rounds before setting up for Muscle Ups.  There was a 12 minute time cap on this WOD.   That, I definitely reach...  
 

WOD Results: Name, Time, Rounds + Sets, Weight

Misc:  continued practicing after our WOD.   There were a few more people who stayed around, including Emma, Chet, Alex, Parker, and one other lady who I didn't get her name.   For the most part, we all worked on our Hand Stands against the wall.   It's getting better, I must say.   Maybe next week; I'll try to do a Handstand Push Up against the wall (* TRY is the key word)

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