Fitness - Two-A-Day - Handstand work & WOD #1 - 12/16

Woke up feeling good, my legs were pretty sore from yesterday but I expected that. Today's work was pretty light in preparation for the "12 Days of CrossFit" WOD on Friday. I'm pretty sure tomorrow will be light as well. Even though today's WOD was relatively easy, my second WOD of the day this afternoon with Dave is going to be brutal.

Today's WOD also allowed me to work on a weakness of mine, double unders.

Focus: Handstand Work

I worked on various handstand exercises. First against the wall warming up the shoulders with some holds and handstand push ups. Then with some parallettes against the wall and finally handstands in free space with a spotter. Good stuff.

After that it was on to the WOD. The score was the total amount of renegade man makers performed.

WOD: 5 rounds of
60 seconds of double unders
60 seconds of renegade man makers - 35# dumbbells
30 seconds rest

Score/Time: 36
Calories burned (focus & WOD): 431

It was nice to get some double under practice in. In the beginning rounds I was only able to string 3 or four together. But in the last round I was getting about 20-23 in a row. I'm still using too much of my shoulders instead of my wrist. And I waste too much energy by jumping higher than I need to. But right now, that's the only way I can get them done. I was really happy at the improvement in such a short time. I'm going to Big 5 this weekend and buy a jump rope so I can start practicing on my own.

I'm to get worked by WOD #2 on the day later this afternoon. I'll be posting it in a separate entry.