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August 04, 2011

CrossFit WOD

For time:

21 Overhead Squats (95/65)
21 Hand-Release Push Ups
150 Double Unders
15 Overhead Squats (95/65)
15 Hand-Release Push Ups
100 Double Unders
9 Overhead Squats (95/65)
9 Hand-Release Push Ups
50 Double Unders

Today’s warm-up was almost as bad as the WOD.  That’s what happens when people start complaining about long runs in the warm-up.  800m is not long, people.  They found out the hard way today when Howard made them run 1800m (1 mile plus 200m), then do 5 muscle-ups, 10 pistols (one-legged squats…10 each leg) and 15 GHD situps before that beast of a WOD.  I’ve made some progress on my muscle-ups…so I’m happy about that.  I used a medium band to work on the transition from hang to dip and was able to push up and out of the dip on my own.  Just need to keep working on the transition.  I did try a couple after the WOD without a band, but was unable to kip up into the dip, so next time I’ll try using a smaller band.

Now for the WOD.  Overhead squats are not easy on the wrists, so I taped up, and used the 32.5# bar, which is a little smaller in diameter.  Makes it easier for my little hands to grip the bar with my hands farther apart.  So, in actuality, I was Rx+, but only by 2.5 pounds: 32.5# bar with 15s and 2.5s on each side= 67.5#s.  I was able to power snatch the bar up into position every time, which I haven’t always been able to do, especially when tired.  I consciously paced myself on the double unders, doing 5 sets of 30, 4 sets of 25, and on the final round: 20, 15 and 15.  I knew that is where I would struggle if I went too hard in the beginning and couldn’t catch my breath.  I probably could’ve gone a little faster, but I wanted to make sure I got every rep in and done properly (low enough on the OHS).  In all, I’m pretty happy with my time.

Time: 15:01 Rx

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