Day 139: S2OH w Backward Walking Lunges WOD

Friday; April 11th, 2014 - the wall @ ROCK JUNGLE

Warm-Up:

MOBILITY

HIP FLEXOR
- SMASH  with Kettle Bell 1.5 minutes / side

2 Rounds:
-  10 PUSH UP STRICT
-  25 meter SAMSON STRETCH
-  25 meter BEAR CRAWL


SKILL:

A)  10 MINUTE to FIND
         75% of 1 RM   STRICT PRESS

         THEN   EMOM  5  
         3  reps @  75%

B)   EMOM 6
         i)  BOX JUMP (Men - 30" / Women - 24")  (8)
        ii)  5 PULL UPS  (KIP, BEAT, STRICT)

   
WOD:  (FOR TIME)

-  21 SHOULDER to OVERHEAD (S2OH)  @  (Men: 135 lb / Women:  95 lb)
-  75 meter BACKWARD WALKING LUNGE
-  15 S2OH  @  (Men: 135 lb / Women:  95 lb)
-  50 meter BACKWARD WALKING LUNGE
-  9  S2OH  @  (Men: 135 lb / Women:  95 lb)
-  25 meter BACKWARD WALKING LUNGE


Today Coach:  Edward


My Thoughts:
Trying a new routine to fit in cardio with my Strength Training.   Decided that I will add a cross fit class (no strength training) to my week.  I'll move my strength training to Saturday morning, where then I can then go and attend a nice Saturday morning Hatha Yoga afterwards to help on stretching out.    This way, I get the best of both worlds:  2 days mixed of Strength Training and Crossfit (WOD),  1 dedicated class of Crossfit and another just for Strength.   Let's see how this programming will work for the next little while.

Warm-Up;
Today, we used an Kettlebell in one of the most uncomfortable way.  We were to balance ourself on the horn (handle) of the KB.   The horn is place along the crease by your groin (think that "V").  Anyways, you were to rest/balance your body on that for 60 to 90 secs while rocking forward and backwards.  Yah, I know...   That means, both men and women are doing this.    You do this on both side once.  I think once is enough.   I'm always amazed at the type of things that our coaches comes up or finds in doing these stretches.
Afterwards, we moved on to our normal type of warm-ups.  Two rounds of doing a strict Push Up, followed by a nice Samson Stretch and Bear Crawls.

SKILL;
While we were short on equipment (the classes are getting larger; and yes, they do have plans to resolve this - that'll be another day discussion); many of us paired up or even had a 3rd person.   I had the both Myron and Jacee in our group.   Jacee, who started back in February of this year has enjoyed the classes.  Between the three of us; we already knew our 1 RM of our Strict Press, calculated what 75% would be and decided to stay at 85 lbs.   We rotated thru a few reps each.    Then for the EMOM, we had it down (the timing of doing 3 reps) before letting the other person execute it.   It all worked out.
The Box Jump (or Step-ups in my case) were set at 30" box (scale it accordingly) for 8 and then one could do the 5 Pull-Ups with any method (Kip, Beat, or Strict).  I used the Assisted machine with a setting of 100 lbs.

WOD;
Well, this was different.   Different in the sense that I'm working out side-by-side with my normal 7 PM Crossfit coach.   Kinda brings a smile to my face.   The WOD was challenging, but I did find that my Shoulder to Overhead seems to be getting easier.   I used a 95 lb weight and opted to do a Push Press style.  Don't get me wrong when I say it was easier, it still was taxing by the time I got to set of 9.   I think the combination of doing the backward walking lunges really did a number on the legs.   Still, I'm seeing progress here.

WOD Results @ 6 PM

Misc:
By the way, it's great to be back to doing a Crossfit Class.  I think I'll keep it this way, where for one day I can give it all I got and not be overly tired from Strength training.  Plus, this will give me a metric on how much my other training is helping.

Enjoy your workout and remember to tackle one WOD at a time!!