Fitness - Handstand Practice & WOD - 1/27

Focus: Handstand practice in space, press to handstand work, handstand push ups

WOD: Interval training, 3 rounds for total reps (cals on the rower)
1 min. max push ups
1 min. max full crossfit KB swings - 32 Kg (70#)
1 min. max jumping lunges
1 min. rowing for calories
1 min. rest

Score/Time: 375
calories burned (focus & WOD): 548

Fitness - Handstand Work & "Jackie" - 1/7

I got much more sleep last night which felt great. I fell right to sleep as soon as my head hit the pillow. Not sure what happened the other night when was rolling around wide awake. But I'm glad it didn't happen last night.

I did wake up super sore this morning though. I was nervous to take on "Jackie" this morning.

Focus: Handstand Work
We started out with a long warm up and some handstand work. Since we only have 5 row machines, the class went in waves. The people that weren't going through Jackie were supposed to be doing handstand work to keep warm.

WOD: "Jackie"
1000m row
50 thrusters - men's bar, 20 Kg (45#)
30 pull ups - chest to bar

Score/Time: 6:26
Calories burned (Focus & WOD): 572

Uhhh, this was absolutely brutal. I got my goal (which was sub 6:30) but I'm capable of faster. I got off the rower at 3:28, finished the thrusters unbroken at 5:10, I took them slow and steady, but got them unbroken. I had a chance a sub 6 time and hopped on he pull up bar. I started out with butterfly kips and rocked through 12 or 13 of them, then I lost my pull. I had to switch to regular kipping pull ups and could only get 3 or 4 at a time.

I'm really stoked on my time. I was spent afterwards though, felt like I was going to vom for a solid 7 minutes and my heart rate took a while to settle down. Having just done a two-a-day the day before, and it being so late in the week, i feel like I can bring my time down on a fresh set of legs early in the week.

I loved Jackie and I am proud of my time, but I will be happy not to see her again on the white board any time soon.

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.