Fitness - Strict Press - WOD - 10/21

At about 10 pm last night I noticed my chest and the front of my shoulders were already sore and stiffening up from the ring push ups. It's crazy, 4 minutes of hard work can get results. I used to spend an hour in the gym bench pressing, sets of ten or a pyramid style workout and not even feel it the next day. Gotta love CrossFit.

Focus: Strict press, 21-15-9 at 55Kg (121.2#)

I felt really strong with my presses today. Last time we did a 21-15-9 of presses I used only 45Kg. This is a pretty big jump. The goal is to work up to a weight and use that weight for all three sets.

I flew through the first 18 on my set of 21 and slowed a bit for the last three reps. My set of 15 was the same, I jammed through the first 13 no problem and only got slowed down for the last 2. My set of 9 was a little different, I got to 5 then hit the wall. Each one after that was a battle, I got all 9 though.

I'm thinking next time we do this I'll go a little heavier than I think I should. I'll pick a weight that will be tough for 15 or 16 reps and try to get 21-15-9 at that weight.

WOD: 3 rounds for time of,
300m row
21 American kettle bell swings - 32Kg
12 pull ups (chest-to-bar)

Round 1 - 1:56
4 minutes rest
Round 2 - 2:02
4 minutes rest
Round 3 - 2:07

Calories burned (focus & WOD): 487

Yuck, that's how I felt during this one. I really do not like rowing, we haven't done it in a while and i was not stoked to see it on the white board today. I have good form and get the most out of my pulls, but I just die out so fast.

Anyway, this was a brutal combo. Rowing, straight to heavy KB swings, then pull ups. Every part of my legs were burning, my back and shoulders were barking at me, and my arms started to get fatigued and it became really hard to grip both the kettle bell and the pull up bar.

I could only get chest-to-bar pull ups on the first round. The other two my pull ups were only chin over bar. I'd be happy not to see rowing again for a while. But seeing as how the rainy season has begun in Seattle and we won't be doing much running, it's sure to pop up more often than ever.