Day 165: TEAM WOD: Enough to make you want to puke at the end..

Monday; September 29th, 2014 - the Wall - @ ROCK JUNGLE (West)

Warm-Up:

500 meter ROW

2 Rounds
-  8 EASY DIPS
-  8 EASY CHIN-UPS
-  10 K2E (Knee to Elbows)
-  5 SLO-MO BURPEES with Pushup
-  15 SQUATS


SKILL:

TABATA
1)  FRONT SUPPORT (on rings)

HEALTH:

2)  RING ROWS

FITNESS:

2)  CHIN UPS


TEAM WOD:  for time


PARTNER A:
-  300 meter SHUTTLE RUN
-  20 WALL BALLS
-  10 Dumbbell MAN MAKERS

SWITCH

PARTNER B:
-  BURPEES
-  SIT-UPS
-  DOUBLE UNDERS or SINGLE UNDERS (1/2 the number)

AMRAP - COUNT REPS!!!


2x EACH PARTNER

SCORE = TIME - REPS (1 rep = 1 second)


Today Coach:  Dan
  Assistant Coach:  Rachel

My Thoughts:

Warm-Up; started with a simple 500 meter ROW; followed by 2 round of DIPS and CHIN-UPS.  Been a while since I did CHIN-UPS and definitely felt that.  The other component that I felt was the Knee to Elbow (hanging from a bar above you).   Yup, one definitely feels all that weight you gain over the summer.  Hmm.. 

SKILL;  Tabata: 20 seconds of work, followed by 10 seconds of REST.  I picked the HEALTH stream and did RING ROWS.  Since there were more people than equipment, we had to partner up.  I partner up with Jason.   The Front Support looked easy, but was quite a bit of a challenge.  We used a Purple band between the Rings and then placed one knee on it and extend like you would normally with Rings.  It was hard to stabalize your upper body (shoulders) and at the end to angle out your hand outward (slightly)  60 degrees from your side.  It's hard to explain.  *Picture you holding the ring next to you hip/leg while arms are locked.  Once that is stabilized, rotate the hand outwards 60 degrees; while maintaining that lock arms.*   Yah, if you think that my description is hard; the movement was the same.  HARD!   As with any TABATA, it's 8 rounds.

TEAM WOD; this was a doozy and I felt like I wanted to throw up at the end of it all.  I didn't, but Mr. Pukie wasn't too far away.  I think the Man Maker was the item that was the hardest.  Used 20 lb dumbbell for each arm.   So, while Partner A is doing his/her workout for that round; Partner B does the other.   The longer it takes for Partner A to complete his/her part; the more reps Partner B will get.  But there is slippery slope as more time equals more energy used, and well; you'll eventually get tired.  Once Partner A finish his round, you switch with PARTNER B.   Each Partner has to do 2 rounds.
We were also advised to use a weight on the Wall Balls that we could *comfortably* do unbroken.  I opted to use 16 lbs.  We all used no more than 20 lbs for the Dumbbell each arm (Man Makers).   
There is something about the last class of the day.  Not sure if it's because we have a lot of new Crossfitters and/or the 7 PM class is for those that need more scaling.   Apparently the rest of the classes prior had to do 4 rounds.   From the results, the call by the coach was probably the right thing.  Even though, we only did 2 rounds; it took us the same amount of time it took the other classes to do 4 rounds.  
I know I was overly exhausted from this WOD.   And I remember distinctly the class prior to us, the Firebreathers were all passed out on the floor after completing their WODs. 

WOD RESULTS:  Team Name / Time / Reps / Score

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