Fitness - Turkish Get Ups - WOD - 11/13

Comprehensive soreness. That pretty much sums it up. My first week back since having taken 7 days off due to the flu has been pretty brutal. My body is responding the way it did when I first started CrossFit. Although I'm incredibly sore, I feel really strong.

Focus: Turkish Get Ups
1x3 (3 reps per side) - 16 Kg bell
1x3 (3 reps per side) - 24 Kg bell
2x3 (3 reps per side) - 32 Kg bell

Today we did a lot of warming up along with some static stretching that included Turkish Get Ups. These are always fun to work on and I've noticed I've gotten a lot better at my TGU's. Meaning, I'm able to keep the bell way more stable and my core strength is helping me keep the rest of my body more solid.

After about 20 minutes of working on TGU's we got after the WOD. Our score was the total amount of reps added together for each exercise.

WOD: 4 rounds of:
2 minutes of Kettle Bell snatches (alternating arms every 5 reps) - 24 Kg bell
30 seconds rest
2 minutes of sit ups
1 minute rest

Score: 427 (196 snatches, 231 sit ups)
Calories burned (focus, WOD, extra work): 1423

Wow, 2 minutes seemed like forever during this WOD. My form on the last round of snatches probably looked pretty sloppy. It certainly felt sloppy. Even though my form was a little questionable on the last round my reps completed in each round was really consistent. I don't remember what I got in each individual round but I remember they were all within 4 reps of each other. My sit ups on the other hand, dropped off quite a bit as the rounds went on. I slowed considerably on the final round.

I had the day off work today so I decided to stay after and get a little extra work in. I put the following little gem together for myself.

Extra work: 4 rounds, un-timed of:
5 snatches (floor to overhead each rep) - 70 Kg
5 dead lifts - 70 Kg
5 hang cleans - 70 Kg
5 split jerks - 70 Kg
2 minutes rest

21-15-9 of:
pull ups
ring dips
box jumps

I went about this one a little differently, instead of going for 4 rounds for time, I decided to give myself some rest. But the trade off was that when I started the round, I didn't set the bar down. I challenged myself to get through the entire round without dropping the bar or resting it on my shoulders. And believe me, it was a challenge. But, it was also a lot of fun.

There was still a few minutes remaining before the next class started so I did a short little 21-15-9 blast of a nice trio of movements. I didn't keep track of my time but I finished it pretty quick. I got through all the pull ups and box jumps unbroken, but the ring dips slowed me down. I had to break the first set into a sets of 10, 7 and 4. My second set of ring dips I could only get 10 again before finishing the last 5. I managed to get the last set of 9 unbroken though.

An extremely productive day at the gym today and I'm really looking forward to tomorrow's level 2 class. Hot damn it's good to be back!