Fitness - Two-A-Days, Javorek Complex WOD #1 and "Filthy-Fifty" WOD #2 - 1/9

A ton of work at the gym today. I actually feel great after so much this week, and amazingly almost fully recovered. I went to bed super early last night and I'm sure the rest played a big part.

Started off with the level 2 skills class which ended up being pretty gnarly. we went after a strength couplet. Rather than the gymnastics stuff we usually work on.

WOD #1: Javorek complex with 80 Kg (176.4#) on the bar, 10 rounds of:
3 dead lifts
3 hang cleans
3 front squats
3 push jerks
3 good mornings

Score/Time: un-timed
Calories burned (WOD only): 662

Only three in class (including me) so it worked out pretty perfect as this one is supposed to have about a 1:2 work to rest ratio. We got after this one pretty hard, each with our own bar at different weight. It was a hard hitting blast of work, i'll have to keep this in the back of my mind for future workouts.

Complexes like this are great for developing strength as well as speed. It was light enough where each movement could be done crisp and fast, but just heavy enough to be almost undoable.

Stayed around and stretched for a good long time. Then it was ready for the level 2 met-con class. When i heard we were doing a benchmark WOD by the name of "Filthy-Fifty", i was stoked. I've wanted to have a go at it for quite some time.

WOD #2 (60 minutes later): "Filthy-Fifty" is 1 round AFAP for time of:
50 box jumps - 24" box
50 jumping pull-ups
50 crossfit (full extension) kb swings - 16 kg bell
50 walking lunges
50 knees to elbows
50 push press - 20 Kg (45#)
50 ghd back extensions
50 wall balls - 20#/10ft
50 burpees
50 double unders

Score/Time: 18:06
Calories burned (WOD only): 682

Extremely, extremely happy with my time. I could not be happier actually. Anything sub 25 minutes is a great time for this WOD, so I was pumped to get sub 20. Spealler does it in under 15 minutes but you should never really compare anything to Spealler, that guy is a specimen.

It being the end of the week and my second WOD in as many hours, I powered through it. Had the first three movements done in 3 minutes and from then on I didn't look at the clock. I just put my head down and went to work. I feel like this output was a huge mental victory. It feels good to push through the pain in longer type workouts.

Weak points were the lunges and of course, double unders. The burpees were tough too but that's because they're burpees, and they were the next to last exercise. Strong points were the push press, I almost got them unbroken, cranked out 42 then rested for a second and finished them out, I got all the push presses in under a minute. Which saved a lot of time in the middle. Another strength was the wall balls. It's always been an exercise I can fight through.

Super jacked up about today's effort, but right now what I really need is a nap.