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September 06, 2011

CrossFit WOD

3 Rounds for time

15 Kettlebell Swings (53/35)
10 Ground to Overhead (135/95)
5 Muscle Ups

OUCH!  This one hurt…literally!  KBS were fine.  I knew the 95# G2O was going to be tough, so I did not over-achieve with the 40# kettlebell.  I stuck with 95# on the ground to overhead and was able to power clean and jerk all reps.  I got fatigued pretty fast, but never had to split jerk any of them.  My collar bones and shoulders are pretty sore, will probably bruise from the bar.  Muscle Ups…yuck!  Can’t do ‘em.  Had to use the band for the pull and transition.  Probably should have used a bigger one, seeing as how I still struggled.  I couldn’t seem to get high enough to push through the ring dips.  I think my rings were too close together, as well.  I have some awesome bruises already forming on my arms from the straps.

I think some of my problem with this WOD was that I usually work out in the mornings.  Today, I worked out in the evening…it was hot, I hadn’t eaten dinner…excuses, excuses.  Better get used to it…next week starts 2-a-days.

Time: 16:45

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