Fitness - Two-A-Day - Plyometrics & WOD #1 (The Pillars of CrossFit) - 1/20

I got a lot of sleep last night (9 solid hours) but woke up moving slow. Yawning all the way to the gym. My hamstrings are super tight from yesterday's straight leg dead lifts.

Focus: Plyometrics

We started out the day with some jump training. Several drills and various patterns, heights. Forward, backward, side to side and combinations of all that. We used plyo boxes, med balls, a plyo ladder.

WOD: AMRAP in 15 minutes of
20 SDLHP's - 43 Kg (95#)
15 V-ups
10 push ups

Score/Time: 8 full rounds + 20 SDLHP's, 1 V-up
Calories burned (including focus, WOD & finisher): 754

Finisher:
Max l-sit on rings - :24
1 minute rest
Max l-sit on dip stand - :14

This one was dubbed by the trainer this morning, "The Pillars of CrossFit", and it beat me down this morning. It's the basics (just like our wall ball/burpee WOD on Monday). Simple, yet brutal. I felt tired and fatigued and sore.

I thought this was a poor showing for me. I expected at least 10 full rounds but fell short. The SDLHP's are just so damn hard. They zapped so much energy from me today, I just couldn't stay focused and rested way too much. My body hurt after this one.

The bar kept hitting the same spot on my shins almost every rep, by the time it was over, my shins were all bloody. It was streaming down my leg and onto the floor (I workout barefoot). Which I felt bad about so after i cleaned my shins up, I stayed and sanitized the floor.

Anyway, it started to affect my form. Because it hurt so bad to keep hitting the same spot, the bar got farther and farther away from my body to make sure I didn't clip my shins. It was all I could think about, it wore me down and got in my head for sure.

The l-sit finisher was tough. I wasn't expecting a long hold. My core was worked from the v-ups and my upper back was wrecked from the high pulls. I had a really hard time posting up through my upper back and shoulders. And of course holding a pike was not happening because of my core and really tight hamstrings.

I look forward to redeeming myself this afternoon in WOD #2, whatever Dave thinks up.