CrossFit Friday, Aug. 14, 2015
METCON For time: Run 800m, then 21-15-9 of Push Press 95/65 and Pullups, finish with 800m Run. Time
17:44
This was tough, but not awful. The first 800m run took 4:04 minutes; the second slightly over 5 minutes. I used 35# pounds for Push Press and the blue and red bands for pull ups. I can't remember what my rep strategies were but I do know that I became significantly more tired as time went on. I kept having to reset my hands on the Push Presses... I have a tendency to start out further then necessary, which makes it difficult to push straight up. Pull ups went smoothly, but I had to do the last set (9 reps) in increments of 2 or 1. I was struggling. I probably did not need that much shoulder work after OHS and snatching on Thursday. Running felt suprisingly great, considering my knee is still a bruised mess from falling down Saturday night.
I was playing on the gymnastics bar while we were setting up for the metcon and nailed my first-ever unbanded kipping pull ups! The first two were even consecutive! Then I was able to bang out two more! My goal was to be able to do some sort of unbanded pull up by the end of summer. I did it! I already bought myself my reward (Lululemon "Energy" bra); now I can finally enjoy it.
CrossFit Saturday, Aug. 15, 2015
METCON
For time: 100 Thrusters 3-5 Burpees at the top of every minute Time
14:59
Today I woke up and decided to go to CrossFit, instead of running as I had originally planned. I figured as long as there were no thrusters or overhead movements in the workout I would be fine. HAHA. It wasn't as bad as I thought it would be, but I did use light-ish weight at 35#. Holy shoulders. I broke the thrusters into 10 sets of 10 -- so much easier to process mentally than 1 x 100. I did 3 burpees, and they took between 12-15 seconds each time. I did the first 2 sets of 10 unbroken, then was pumping out maybe 4-6 per minute... then 2-3... then I ramped up hard just to hit 100 before another round of burpees. After 3 minutes, picking myself up off the ground became very difficult. Caroline posted video from the middle of the wod this morning, though, and my burpees didn't look terrible, which was comforting. I was one of the first to finish, which makes me believe I could have upped my weight 5-10#. However, I honestly didn't feel like I could handle much more without compromising my form -- at least not after all the shoulder crap I've done this week. We had a 22 minute time cap and I was pleasantly surprised by how early I finished.