Day 133: AMRAP 4 x 4 WOD; New gear

Wednesday; March 19th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY
- Roll out bottom of foot with Lacrose ball  1 Minute / side

then

2 ROUNDS of:

-  10 RING ROWS
-  10 SUPER MANS
-  10 PUSH UPS
-  25 METER BEAR CRAWLS


SKILL:

A)  EMOM  x 10

   EVEN   - 5 Strict PULL UP
       or  (3:1) x  BEAT : PULL
       or  8 BEAT SWINGS

   ODD  -  6 RING PUSH UPS


WOD:   AMRAP

WOD Results; Name - # of reps (total)

4 MINUTES  to:

3 Rounds
-  30 AIR SQUATS
-  15 PUSH UPS

THEN  4 MINUTES TO 8 MINUTES to

2 Rounds 
-  20 TOES TO BAR
-  20 SIT UPS

THEN 8 MINUTES TO 12 MINUTES to

-  40 PISTOLS
-  20 THRUSTER @ (Men - 45 lbs / Women - 35 lbs)

AMRAP  12 MINUTES TO 16 MINUTES to

MAN LADY MAKER @ (Men - 30 lbs / Women - 15 lbs)



Today Coach:  Jodaye

My Thoughts:
Lots of new face; "fresh meat" that have joined up and are taking the 7 PM class.  We had a full class of 15 people.   Meanwhile the gym was busy with Crossfit for kids; both equipment and space was at a premium tonight.

Warm-Up;
Something new tonight as we had a chance to roll a lacrose ball at the bottom of each foot for a minute each.   We then "Bend over and touch the ground" after each side were done.   Afterwards, 2 rounds of Ring Rows, SuperMan, Push Up, and 25 meter bear crawls.  It was a good mix today.  which seemed to be the theme for tonight.

SKILL;
Every Minute On Minute for 10 minutes.  Because of our large size of class; we had to split between the Pull Up machines and/or for those who could do Strict Pull-ups or Beat Swings were left to the rack/pull up area.  And one group would start on the Ring Push-ups.   Jody had suggested that if you are to use the band for the Pull-up; you can't use band above the green band.   Otherwise, use the pull-up assisted machine.

WOD; I'm calling this the AMRAP 4x4; simply because there 4 different sets of workout, each were 4 minutes long.  Each of the sets were of varying types of moment; some requires you to execute more than one round.  As you go up in time, the number of rounds drop.  Think of it as a ladder style WOD.   I'm still finding the Toes to Bar challenging.   Opted to scale and did knees to elbow.   Pistols were hard and we could use some solid structure (rack area, vertical beam against he wall) to assist or a box to help.   Man Lady Makers were to use dumb bells in each hand.  Row each side once, do a push up; followed by a squat and clean the dumb bells; and then a push press.   Once you complete this, that was 1 Rep.   By the time I made it to the end; arms was like jello and winded.   I must say, not doing crossfit for a while; your endurance certainly drops.  I guess this means I'll have to focus on doing just the WOD after my strength training.


Misc: 
So after the 14.3 testing on Sunday.  Emma and I took off to Fitness Town to check out some gear. 

Rumble Roller - Extra Firm (replaces my foam roller)

I had wanted to pick up one of these (Rumble Roller) since using one at the box.   It really helps get into those muscles (Deep tissues).  And since I find that I'm pretty tight in my IT band and other muscle after doing a lot of reps of certain movements, this will help out.

Knee Support

And since my knee is still being worked on by physio and healing; I also picked up one of these...  These seems to be the most common ones around the gym.  They are definitely more supportive than my previous one.    These should help when doing some heavy lifting.

That's it for tonight and until next time.... remember to tackle one WOD at a time!!