Saturday, March 4, 2017

17.2 - Walking Lunges, Hanging Knee Raise/Pull-ups, Power Cleans

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


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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