Day 140: BENCHMARK: JACKIE; seeing progress and new gear

Monday; April 14th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY
-  2 Minute WALL BUTTERFLY

then

2 ROUNDS:
-  ROW 200 meter
-  10 FROG SQUATS
-  10 RING ROWS
-  10 SUPERMAN


SKILL:

A)  BUILD TO A 80%  BACK SQUAT (10 Minutes to find this)
          then  EMOM  4
          3 REPS @ 80%
 
B)  EMOM 8
       i)  DIPS (5)
      ii)  HOLLOW HOLDS (30 to 40 seconds)


WOD:  BENCHMARK "JACKIE"

  FOR TIME

-  ROW 1000 meter
-  50 THRUSTERS @ 45 lb
-  30 PULL UPs


Today Coach:  Jodaye

My Thoughts:
Trying a new routine to fit in cardio with my Strength Training.   After the previous week wake up call with a reduction in my cardio (see  Day 137 blog).  I've moved my strength component time to about 45 minutes before my cross fit class so I can participate in doing the WOD.  As I said before, I missed the cross fit community where one sometimes needs others to enable them.   I may be a Lone Wolf when I come to do the strength training; but I value that extra inspiration/challenge when doing the WOD.

Since I worked on my Strength earlier, I skipped the WARM UP and SKILL portion.   For my own Strength Training; I worked on Back Squats, Strict Press and Barbell Rows.   Two of my strength skill I'm still able to add 10 lbs of resistance to it each week.   So, I'm still making gains.  Strict Press, not so much.  If anything; it's been a drop in weight.  I did bump into my Strength Coach, Bryan and he gave me some pointers on resolving this.  I'll give his advice a try next week.

WOD;
Just realized that it's almost been a year since I did my first benchmark called JACKIE.   Here's some actual benchmark time that I had logged on my blog.   This will give you an idea of progress that I've made.

Benchmark JACKIE:
     05/13/13     14:35      45 lbs (bar)  / Purple Band (140 lb assist)
     09/16/13     12:16      45 lbs (bar)  / 100 lb assist

     04/14/14     11:40      45 lbs (bar)  / 100 lb assist

While I didn't make any progress in dropping my assisted (weight) for the Pull-Up like I did on the first and second attempts.  I did managed to drop my time again by 36 seconds from my last one and that was after I did an hour of strength training.

No matter how you slice it, it's progress!  Progress that I'm happy to see!

WOD Results @ 8PM

Additional note regarding Easter Weekend Hours:

Easter Hours at Rock Jungle Crossfit

MISC:

My New Gear:

The OLD:  Reebok Nano 2.0s

It was time to upgrade my shoes.   I had my Nano 2.0 every since I started Crossfit.  Well actually , when I realize that Crossfit would be my new goto healthy and fitness activity.  They have performed as needed.

But a year's worth of wear, it was time to get some new shoes.

The NEW:  Reebok Nano 3.0

Like everyone else, you read the reviews and it just makes sense to go with Nano 3.0.

However, there are a other brands like Innov-8 and some New Balance minimalist type of shoe are starting to flood the Crossfit world.  Everyone wants a piece of the pie.

Weight Lifting Shoes:
I also had a chance to check out some weight lifting shoes.  Borrowed them from my friend Jas just to see if it would help.  I tried it this past Saturday on some lifts.   Other than the initial weird feeling walking around like a 'duck'; the hard sole sounded like a tap dance shoe when I walk across a platform.  However, I must say they do provide some stability when lifting.   I know it's hard to see a huge difference when only wearing them for an hour.   I just want to get an idea if it's worth the money to buy them.  

BORROWED: Reebok Crossfit Lifters

I had notice today that Warren were wearing another hybrid weight lifting shoe (hybrid in the sense a cross between Weight lifting and the ability to do Meta-Cons).  He was sporting some Innov-8 Fast Lift 335.

Innov-8 FastLift 335

Been doing some reading into them as well.    Warren mention that it was worth every penny.   He found that the toes were not as hard as the true weight lifting shoes and it gave him the ability to do the WODs.    The same comments were echoed in a bit more detail the other day when I was talking to Edward, one of the other cross fit coaches.     Yup, I'm polling opinions from everyone on this.


As for me; after spending some cash on Nano 3.0s, I might just get a dedicated weight lifting shoe.  The options will include the Adidas Adipower and the Nike Romaleos 2.

Adidas AdiPower

The jury is still out; but I welcome your opinions.    And do you carry around both type of shoes or just go with an hybrid?   Also any experience with any of these or other weightlifting shoes are more than welcome.

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