Day 158: Tabata WOD; Skipping + Bear Crawl + Step Up

Wednesday; September 10th, 2014 - the wall @ ROCK JUNGLE (West)

Warm-Up:
4 Minute Calf Smash (on a Kettlebell)

3 Rounds:
-  25 meter KINDERGARTEN SKIPPING
-  12 meter DUCK WALK
-  12 meter INCH WORMS
-  10 RING ROWS
-  10 AIR SQUATS


SKILL:
3 Minute  x  4

-  5 FRONT SQUATS @ 75%

-  20 seconds HOLLOW HOLD

-  4  (WEIGHTED) RING DIPS


WOD:  TABATA!

HEALTH:
1)  SKIPPING (singles) / Double Unders Attempts
2)  BEAR CRAWL
3)  STEP UP  (24" / 20")

FITNESS:
1)  UNBROKEN DOUBLE UNDERS
2)  BACKWARD BEAR CRAWL
3)  WEIGHTED STEP UPS  (Men:  35 lbs @ 24" / Women:  26 lbs @ 20")


Today Coach:  Edward

My Thoughts:
Tired; feeling like I've lost focus.  I think I have to suck it up now.  Enough complaining.
Warm-Up; stuck to wearing my lifters instead of the Nanos.   Duck Walk and Inch worms felt weird.  I guess the intention is to open up the hips.
SKILL; 3 minutes to go thru the 3 sets of exercise.  Any time left, you get to rest.    We had 10 minutes to build up to 75% of your 1 RM Front Squats.   I built up to 155 lbs, until Edward critque my technique.  I guess I'm still lifting my heel on my drive up.  He gave me some advice how I should do it.   I dropped down the weight  to 135 lbs and tried to focus on the suggested change.  Did a few with Edward watching, and then used that for the SKILL portion.  I used the Assisted Machine with 100 lb [assist] for the Dips.
WOD; opted to do HEALTH and scaled the STEP UP to 20".   Focused on my singles on the skipping, still need to practice more on this.  Bear crawl, felt the burn on the 6th round.    We finished each (8 sets:  20 seconds work; 10 second rest) before moving to the next item.  (ie.. 8x Skipping, then 8x Bear Crawls, then 8x Step-Ups).

Misc: will be making some format changes to this blog in the near future.  Tell me if you like it or not.  Will also be switching Crossfit location to see if that will help with my focus.   
 
Until next time;

Remember to stay consistent in your training and tackle one WOD at a time!!