Day 144: Double Under and Wall Ball WOD

Wednesday; April 24, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

ROW 1000 meter

THEN

2 Rounds:
-  25 meter BROAD JUMP
-  25 meter BEAR CRAWL
-  10 RING ROW


SKILL:

A)  10 MINUTE to BUILD TO A (80 to 85%)  DEADLIFT
       THEN   EMOM  8 MINUTE
        min  1)  DEADLIFT x 3 REP @ 85%
        min  2)  6 STRICT C2B PULL-UP


WOD:  For TIME

-  100 DOUBLE UNDER (DU)   [50 attempts]
-  25 WALL BALLS (WB)  @ (Men: 20 lb / Women: 14 lb)
-  75 DU  [35 attempts]
-  20 WB
-  50 DU [25 attempts]
-  15 WB
-  25 DU [15 attempts]
-  10 WB


Today Coach:  Graham
   Assistant:   Jessica 


My Thoughts:
This week is completely off with the long weekend.   Did a crossfit class on Monday thus, my strength training routine is off by a day.   Worked on BackSquats, Strict Press, Barbell Roll and Lat Pull Downs.  Finished early today and realized that I could do both the WOD and the SKILL.

SKILL;
In hindsight; probably should had opt out of this component.   Ended up using 255 lbs as my weight for 3 reps.  Maybe I should went down by 20 lb as mention by my coach.  He notice on my last two EMOM set that my back started to round and I wasn't pushing off with my legs.  He noticed it from the side as my back started to curve and I was lifting with that.  I knew it too.  Just didn't correct it in time.  I didn't get hurt or anything.  Just tired from the previous "Lone Wolf" training.   The Strict C2B Pull UP; I used the Machine Assist with 100 lb assist.   Will work on lowering that assistance in the near future.

WOD Results @ 8PM; Name / Time

WOD;  
The Double Under was harder than before.  Even trying to string singles were complicated.   I'll have to start practicing these after class and/or on days when I'm just doing strength training.  Graham observed that my Rx Rope is shorter than it should be.   He gave me a different one (his) to see if it made a difference.  I didn't have much left in me to do jumps and the results seemed the same.  Ill have to check this out as I 'think' that when I had ordered, I didn't add the suggested  extra length.   Again, I'll have to check this out.    Wall Balls, what can I say.  Had to break the first set up after the 15 reps, I had to take a break.  That and the fact that I missed on one of the sets and got smacked in the face.   Yah; don't deny it. We all have done that in the past.  

Misc:
No post WOD practice.  I'll have to get back into this.  Seems like I've lost some of my post WOD training partners.  I guess when you get good at stuff, you don't have to work on them. As for me, I have no excuse.  Maybe it's time I just stay in that "Lone Wolf" mentality.



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