After yesterday's Strength work, I wanted to do a CrossFit WOD today and this one is perfect in that it is only 10 minutes of work and shouldn't mess me up too bad to do strength stuff on Thursday or Friday.
10 mins max reps, consisting of the following stations:
4 minutes – Thruster 110/77lb
3 minutes – KB Swing 55/35lb
2 minutes – Muscle-ups
1 minute – Burpees
People like me who cannot do muscle-ups, sub 10 pull-ups. That means I don't get the RX’d star, which is sort of a bummer. I've been meaning to get an MU tutorial, seeing as it's my other major CrossFit goal for the year. The problem is that the Strength workouts take at least an hour, so time is sort of an issue. I should probably just carve out some time to work on some muscle-ups when I know Aaron or Robin is going to be there, and after I've done some work on that, I could do a brief metcon as well. Perhaps I'll try to work that in next week.
Athletes move from one station to the next at the end of the allotted time without rest.
My results:
35 thrusters
43 bell swings
20 pull-ups (equal to 4 MU for the purposes of scoring)
14 burpees
____________96 total. I thought I could break 100 on this. I spent a little too much time trying to catch my breath. Still, I felt pretty good about this. Not necessarily because the result was all that impressive (it wasn't) but just having done it.
Either that, or it just might be a nice day out and I had an extra dose of Vitamin D this morning. Life is good. Go out and hug someone.
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