To Twelve and Back

Another Tuesday night at CrossFit Regina


"Thunderstruck" Warm-up

This was fun. As we jogged in place, they played "Thunderstruck" by AC/DC and everytime we heard the word "thunder" we had to drop and do a burpee.



Skipping

100 running skips - I did these unbroken.
75 double unders - This took me three or four sets, which is pretty bad.
25 crossovers -  I'm pretty sure I look awkward and spazzy when I do these, but I got through them.



To Twelve and Back

1 -> 12 <- 1="">Pullups
KB Snatch 55/35
**Alternating movements (1 pullup, 2 KB Snatch (1 per arm), 3 pullups, 4 KB Snatch (2 per arm), etc…)

This took me 13:52.  I think my technique fell to shit on the snatches by the end.  Also, my sissy hands were starting to hurt. 

  **Bonus**   I did a tremendously ugly muscle-up at some point in the warm-up portion. That brings my lifetime total to nine.  I thought about going for another one after the WOD was done, but I thought I would be courting disaster.   I'm thinking I should probably try to do at least one or two everytime I come to CFR. 

Push Press, FrostFit 2012 WOD

A. Push Press 3-2-1-1-1

165x3, 175x2, 185,195, 205F, 200 (PR)


B. "FrostFit 2012 Mix & Match”      

Part 1. AMRAP in 3 mins:                
75 single skips                
50 double unders                
25 crossovers     

Rest 1 minute    

Part 2. AMRAP in 5 mins:                
Barbell thrusters for max lbs lifted      
*choose weight (men: 155/115/95/75)       
*every time bar is put down, do 5 over-the bar burpees 

Skipping: I just barely completed one round.  
Thrusters: I chose 75 and did, I think, 49 reps: 3,675lbs 

Like the salad dressing, hate the WOD

Looks delicious, huh? Well, the WOD that shares a name with this dressing sent me into a weekend-long shame spiral.

“Thousand Islands”

10 Burpees

1000m Row

10 Burpees

1000m Run

10 Burpees

1000 Skips

10 Burpees

33:47.  All I know is that it took FUCKING FOREVER once I got to the 1000 skips.  I couldn't do more than 50 straight without my feet protesting that I was hurting them, so there were a lot of breaks. 

I belatedly realized,after already doing more than 600 skips, that I could skip faster than I had been and it didn't seem to affect my cardio or discomfort (could still get 40-50 consecutive skips in a set before my feet started to call Amnesty International) so I guess that's something to keep in mind for next time. 

"If Tomorrow Never Comes"

I'm not sure what that WOD name is supposed to mean.

This is a two-part workout.

Part one, at the top of the hour, is two rounds of:
250 single skips
10 x (1 push-up and 4 mountain climbers)

My time was 9:56. I was actually a little faster on the second round than the first. It's probably because I had figured out the skipping a bit better.


Part two, at half past, is two rounds of:
30 wall ball
30 75lb squat snatches

My time was 14:56. I wanted to get sub-15 on this, but with less than 90 seconds to go, I still had to do 8 snatches, which seemed like a ton. I managed to get the last one in just under the wire, though.