Fitness - Level 2 Two-a-day - 12/12

This morning's two-a-day started off with the Level 2 skills class. There was only 3 of us today which allowed a lot of one-on-one time with Dave.

Level 2 Skills Class
We jumped right in to some kettle bell work to warm up and stretch out. After that we did various wrist flexibility/strength work.

Then we moved onto some glute and hamstring destroying exercise. I can best describe these as weighted hip raises. We had our shoulders lying about 2 feet off the ground on some stacked gym mats. Loaded the bar with 50 kilos and positioned it on our pelvic bone or low stomach. Then with a little bit of explosion and digging our heels into the ground, raised our hips to the air. 10 sets of 6-8 reps.

We rotated between those and some l-sit/tall dip work on the dip rack. 1 rep equalled a 5 second l-sit, really deep dip, then really pushing through at the top and hinging your hips back into a flat back, almost tuck plange position. That was one rep, an extremely taxing rotation. Ten sets of 3 reps. One set of hip raises, then one set of the dip routine.

To finish off the skills class we did some snatch work. A "ring of fire" of sorts. The three of us got in a little circle and one at a time would perform a snatch. Watching the others and giving pointers when needed. But it was pretty much rapid fire around the circle for 10 minutes doing full squat snatches. I tried to keep count but lost track somewhere around 35. 60 Kilo's on the bar.

One hour of rest then the Level 2 met-con class.

Level 2 Met-Con Class
We had some visitors at our gym today for the "11 o'clock throw down" as it's been dubbed. Jordan and Irvine from CrossFit Xplore joined in the fun. I talked a lot with Jordan about the games (he competed last year) which was beneficial. It was fun to pick his brain.

I asked Jordan how he heard of our little class and I guess he and Scott (one of our trainers) go back a while. He said he came to see if I was as big a beast as Scott says. That was a pretty major ego boost. I wanted to beat Jordan, I was determined.

WOD: 5 rounds for time of
10 snatches (ground to over head, full squat not required) - 60 Kg (132.3#)
15 hanging knees to elbows
20 wall balls - 20#/13' mark

Score/Time: 16:16
Calories burned (WOD only): 471

Well, I didn't beat him. He got me by only a few seconds, I was drained, hurting all over, and kind of pissed that somebody came into my house and beat me. I really, really wanted to beat him. He's a great coach though, and I know I can beat him, it just didn't happen today. To know that I can fully hang with a CrossFit Games competitor put a huge smile on my face as I drove home.

I left it all on the mat today. Hot damn! Next two-a-day will be this Monday (two days from now). I'm planning a lot of rest and relaxation the rest of the day and tomorrow.