21 x KB Swings, 1.5 pood
Time: 9:12 (new PR)
Notes: Had a great group at Potomac Crossfit’s park workout today. According to my PR list (which is sometimes not hugely up to date) my current PR is from 21 Nov 07, 11:55. So a nice improvement from that. I was only doing the Russian Swing (eye level) as I want to really work on getting that 100% solid before I go back to the American Swing. I’ve been KBing for a while, but I think it’s good to reset every now and then to the Russian to really get that explosive hip movement and locked body position.
Notes: 325 is a new PR, my last PR was 315, but my most recent max was 305, so pretty happy with a 325.
50 Box Jumps
50 Jumping Pullups
50 KB Swings, 35 lbs (used DB)
50 Walking Lunges
50 Push Press, 45 lbs
50 Back Ext
50 Wallball Shots (had to swap Back Ext and Wallball on this b/c of available GHD)
50 Double Unders
Notes: This is a new PR by 5 minutes: 30:48 on 080305. So pretty happy about that. Also, was in 4th place at CFVB so far (there was one more 7 pm class after us). The biggest thing that slows me down every time is Burpees and I felt like I got through them a lot faster this time. I was comparatively slow on those, but then made up for it with the DUs as I cranked through those in 3 sets.
Here’s a vid example from the Pittsburgh Cert off Crossfit.com: [wmv][mov]
Hang Squat Clean
Notes: pretty happy with this, thought my form was pretty solid. I tried the 225 three times, but couldn’t get the squat up each time. I think this is just core strength/front squat strength, not necessarily anything on my clean form. Overall happy though, felt quick and aggressive under the bar.
30 KB Swings, 1.5 pood
10 Wallball, 20 lbs
10 HSPU (mod)
Notes: Really tweaked my left elbow and left shoulder. Think this is residual tendinitis from the Muscle Up workout a while ago. Need to ibuprofen this a little.
15 x Thrusters, 115 lbs
As Rx’d: 30:01.
So I’m down in Va Beach for USMCR duty and got a membership at CFVB. Also, am now going to log WODs here rather than in the CF discussion boards here.
Max Rds in 20 min:
*Did first 8 rds with one abmat beneath head for HSPU, did last 4 with 2 abmats.