"Megan"

I did a single muscle-up during the warm-up.  Somehow my technique is getting uglier. 

Complete 3 rounds for quality (not for time) of

TGU x 3 each (increase weight each set)

Dead hang Pull up 6-8 @ 2010 (bands are permitted)
Banded anti rotation press x 10 ea (Banded Anti Rotation Press)
rest 45s
Done.  I got up to 55lb TGUs on my right arm, 45 on the left. 

 

Bench Mark “Megan”21-15-9
Burpees
KBS 55/35
Double unders

 

I may have gone a bit too hard during the first round.  My pace really slowed during the 15s and 9s.  But I finished with 5:07, which was one of the better times in the gym all day. 

6 a.m. Bedroom Eyes: Turkish Get-Ups and "Oh My"

Second day in a row getting up in time for the 6am WOD. Partial credit goes to my son, who crawled into my bed at 5:14 to ask if he could go downstairs and watch TV.


A. Turkish Get-Ups 3-2-1-1-1

This is only the second time I have ever done Turkish Get-Ups. I like them, but am not that good with them.

3 x 40lb dumbell
2 x 55lb dumbell
1 x 45lb barbell (harder, because of the balancing
1 x 55lb barbell

I then failed three separate times with the 70lb kettlebell. Very close, though.

B. “Oh My!” 7 rounds for time of
7 Hang Power Clean
7 Front Squats
7 Push Press or Push Jerk
20 Double-Unders
Men 75lb/Women 55lb, Intermediate 65/45, Beginners 3-5 rounds with 45/33

11:25 as rx'd. All the DUs were uninterrupted. Not so much for the weight complex after the second round. I should have taped my right wrist, as I was still feeling that injury from a few weeks back on the cleans.

One of the problems with doing the DUs uninterrupted is that it doesn't give you much time for rest.


C. 1km Row for time

4:07. That's an approximate time. I took a break while rowing and the clock read 3:57 when I was done, but I realized at the end that the timer might have stopped when I was resting.

TGU and PLU/KBS

A. Turkish Get-Ups 3-2-1 L&R

In the three years coming to CrossFit Regina, I had never done Turkish get-ups before. I only did 45lbs, and tried to get the technique down. Still needs work, but this was kind of fun. (Which means I wasn't working nearly hard enough, I'm sure.)

B. For time: 100 Kettlebell Swings to shoulder height, 7 Pull-ups to start each minute (70 lbs)

God, this sucked.

It just occurred to me that I start a lot of paragraphs on this blog with that phrase, so I should clarify for the three people who occasionally read this.

The WOD itself was simply hellish in a CrossFit sort of way, which is what I pay for. It would be more accurate to say that I sucked. The first minute, I did 35 KB swings.

But then the introduction of pull-ups just fucked everything up. Firstly, I had severely compromised grip from hanging on to the KB. Plus, after I was done the pull-ups, I had way less time to do swings. By the third or fourth round, I actually didn't get done my PLUs on time to do any swings, so I'd have to start a brand new set of pull-ups. That happened at least twice, maybe three times, in the 10:00 it took me to finish this WOD. Full disclosure: I started my 100th swing before the clock hit the top of the minute but may not have completed it.


I would like to add that I was very pleased with myself that I managed to get out of bed this morning in time for a 6am workout. Good to see Harlan, Janimal, Michelle and Tristan there.