Friday, March 3, 2017
West Metro CrossFit
Coach Steph Smith - (12:00 PM) - Dillon and me
Warm Up
400m Run, deep squat, Reverse Lunge/Frankenstein, Pass throughs, Crossover Symmetry, Muscle-up progression
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars (scale with hanging knee raises)
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups (scale with chin over bar pull-ups)
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells (scale with 35# dumbbells)
Women use 35-lb dumbbells
Arriving at the gym, I had every intention of doing this work out Rx, getting 78 reps and then struggling to land a bar muscle up. After hoisting the 50# dumbbells to the front rack position and taking one step, those delusions of grandeur were out the window. I quickly grabbed the 35# dumbbells and waited for 3.. 2.. 1.. GO!
The first 25 feet were OK, but I was hesitant and taking smaller steps than I should have been. I set the db down and reset for the next 25 feet. The hanging knee raises were fine and I broke those into sets of 4. The power cleans were pretty wonky as well, I did 4 reps, 3 reps and the final rep before starting the next round of walking lunges. Round 2 was the same as Round 1. Round 3 was actually proceeding a little better. Getting on the bar for the chin ups was tougher than I thought. My hands were getting lit and I did singles for the chin over bar pull-ups. When I reached down to grab the db for the power cleans, I felt my right hamstring tighten. I did 1 power clean, looked at 10:45 on the clock and nearly bagged the workout right there. I stretched it for about 20 seconds and then returned to my db. I finished the round at 11:50 and opted to let the clock tick down. My final score was 102 reps with an 11:50 tie breaker.
Similar to 16.1, the walking lunges got me again. I think I could have met the standard for T2B, but I was not making it across the floor with essentially 100# walking lunges. It was still a really good workout. Steph gave me some great tips on bar muscle ups and I will be working on my lever, using my knees and trying to keep my weight underneath me rather than my legs flying forwards.
West Metro CrossFit
Coach Steph Smith - (12:00 PM) - Dillon and me
Warm Up
400m Run, deep squat, Reverse Lunge/Frankenstein, Pass throughs, Crossover Symmetry, Muscle-up progression
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars (scale with hanging knee raises)
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups (scale with chin over bar pull-ups)
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells (scale with 35# dumbbells)
Women use 35-lb dumbbells
Arriving at the gym, I had every intention of doing this work out Rx, getting 78 reps and then struggling to land a bar muscle up. After hoisting the 50# dumbbells to the front rack position and taking one step, those delusions of grandeur were out the window. I quickly grabbed the 35# dumbbells and waited for 3.. 2.. 1.. GO!
The first 25 feet were OK, but I was hesitant and taking smaller steps than I should have been. I set the db down and reset for the next 25 feet. The hanging knee raises were fine and I broke those into sets of 4. The power cleans were pretty wonky as well, I did 4 reps, 3 reps and the final rep before starting the next round of walking lunges. Round 2 was the same as Round 1. Round 3 was actually proceeding a little better. Getting on the bar for the chin ups was tougher than I thought. My hands were getting lit and I did singles for the chin over bar pull-ups. When I reached down to grab the db for the power cleans, I felt my right hamstring tighten. I did 1 power clean, looked at 10:45 on the clock and nearly bagged the workout right there. I stretched it for about 20 seconds and then returned to my db. I finished the round at 11:50 and opted to let the clock tick down. My final score was 102 reps with an 11:50 tie breaker.
Similar to 16.1, the walking lunges got me again. I think I could have met the standard for T2B, but I was not making it across the floor with essentially 100# walking lunges. It was still a really good workout. Steph gave me some great tips on bar muscle ups and I will be working on my lever, using my knees and trying to keep my weight underneath me rather than my legs flying forwards.
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