#partner wod

[crag-dreams]

Partner Workout today. I was a bit worried since I’m definitely nowhere near 100%, but coaches modified the workout for me before I even got there. God, I love that place.

Two rounds for time:

300m row (partner) while I did a 65 pound deadlift hold. Switch, 15 calorie bike for me while he held.

8 deadlifts (me, partner rest), 7 deadlifts (partner, rest for me)

300m row (partner), front rack hold (me), switch, 15 calorie bike (me), front rack hold (partner)

30 shoulder to overheads. We alternated sets of five.

Finished in 19:27

I had a blast with this workout.

[crag-dreams]

Physical therapy this morning, so lunchtime CrossFit session.

Part 1: Snatches. E2M, 3-3-3-2-2-2, building weight every round. I took it nice and easy, basically just form practice.

Part 2: “Tailpipe”. Partner workout. 6 RFT.

P1: 250m row, P2: front rack dual kettlebell (24kg) hold w/ fingers interlaced. (Counts as two rounds, so you’re really doing each part three times)

If the kettlebell hold breaks for any reason, 10 burpee penalty for both partners, then resume.

We crushed it, no penalties, 7:02. Knee was feeling really strong, so I was around 95% effort on the rower, and that was great.

I fucking love partner workouts.

[embodyment]

WOD #6 - 11/13/17

I had a dream that I missed today’s class and had to go tomorrow. It seemed so feasible I almost just accepted that fate was telling me to sleep in, but alas the anxiety of missing class won out in the end.

Today was a partner WOD and my partner was this sweet, yet bad ass lady who kept cheering me on for doing the simplest things. I couldn’t let her down, so as so it kept me working my hardest / fasted throughout the workout.

Divided between us, we did 4 rounds of:

1 Rope Climb her / 3 rope pulls me

40lb DBall over the shoulder

6 wall climbs

20 burpee box jumps to 20’

We finished in 24:26.

The rope pulls I really don’t mind and watching her do a rope climb really got me more ~optimistic~ about doing a rope climb then I’ve ever been. She made it look like rock climbing, and I’ve done rock climbing, so clearly one day I can climb a rope.

The DBall over the shoulder were less brutal then I expected, same with the Burpees. This WOD was definitely hard, but I didn’t feel like I was dying. Burpees used to make me wish I was dying, but today I probably could’ve done them indefinitely, albeit slowly.

Wall climbs - I need to work on walking my hands back. I think it’s more so a mental barrier as opposed to a physical one and I need to at least try to lift my hands off the ground next time.

[embodyment]

WOD 2 - 10/4/17

Went home early on Tuesday, to get my 8 hours of sleep before the WOD on Wednesday. It was a partner workout, and more brutal then I imagined.

2 rounds of:

400 m running

20 calories air biking

400 m running

20 calories rowing

400 m running

30 burpees

The partners did alternating movements, so when I was running my partner would be doing the bike / row / burpees and when I came back from the run we'd switch. On the second round I dropped to 200m runs because I was taking way more time then my partner.

Even though I went slower then him, my partner was really nice and he cheered me along the whole way. I didn't go to a WOD today because I was hit hard last night by keto flu and the boyfriend and I are thinking of going to mobility class instead.

[embodyment]

4/24/17 - WOD

Today's workout was allllllll running. The weather's getting nice so I had a feeling this would be coming. After warm ups and stretching out, we ran a mile with max effort. I finished in 10:59, which is 0:57 seconds shorter than last time. Yay! For the WOD we teamed up and did relay running. Each partner did: - 200 Meter - 400 meter - 800 meter - 400 meter - 200 meter It took me and my parter 26:57 to finish all our running. It was long, but we did it!

[embodyment]

4/20/17 - WOD

Was nervous that today was a partner WOD and that there wouldn’t be anyone there at my level to partner with. Turned out there was and turned out we did awesome! I was not looking forward to this workout, but once I got into it I felt really good. There was a 35 minute time cap and we finished in 29:17.

Split between us, we did: - 50 calorie row buy in - 50 burpee box jumps (I did 20" step ups) - 75 kb swings @ 12kg - 50 Knee raises - 75 alternating dumbbell Snatch @ 20lb - 50 calorie row buy out

Last time I did burpee box jumps I had to stop with the step ups and just do burpees. This time I did them all with 20" step ups. My partner said my burpees are a lot faster then the last time we teamed up too!

KB swings I killed. I’m definitely above Russian swings and getting just short of completely overheard. I did 25 for my first set completely unbroken and it felt amazing. 💪🏻💪🏻💪🏻

Knee raises I wasn’t able to give my all because my forearms are pooped. I could only do 4-5 before losing my grip on the bar.

The alt dumbbell Snatch was a new movement for me, but I really like it. My right side is apparently stronger than my left. The right I could get overhead fine, but the left was a struggle. In the middle my partner started to feel light headed / woozy so she sat out and I did the last 25 reps all by myself. I didn’t mind though, again I just kinda felt awesome to push myself.

[embodyment]

3/8/17 - WOD

So, I made it out of bed and made it to the gym. Compared to Monday, the smaller quiet morning class felt so much better. Today was a partner WOD and although I got paired with a new person, who was way above my skill level, we still made it work. For the WOD she did double my weights, but we still evenly split the amount of reps.

WOD was 4 rounds for time: - 200 ft sand ball carry (50lb) - 20 pull ups (I did ring rows for my half) - 20 dumb bell thrusters (10lb) - 20 knee raises - 20 box step ups (20")

We finished in 19:56. I was happy to be under 20 minutes! I was glad my knee didn’t hurt at all throughout the step ups. I had been scaling down to 16", but I think I can resume 20". My thrusters game was as weak as ever, but I am getting lower in my squats so it’s good to feel some progress there. I think I need to start practicing band assisted pull-ups. Maybe one day I’ll stop by for open gym and just try to get comfortable getting in and out of the band.

[bujutsu]

Workhorse: Hero WOD

“LUPO” For Time (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95 lb) 80 Hand Release Push-Ups 70 Box Jumps (24/20 in) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95 lb) 30 Push Presses (135/95 lb) 20 Weighted Lunges (20/14 lb) 10 Thrusters (135/95 lb) Cash-Out: 1,967 Row