Saturday, April 18, 2020
Home Gym
1230
Warm Up
Hip Hammy
Thoracic Flow
Foam Roller
Jumping Jacks
Support Your Local Box WOD 3
For Time:
50 Dumbbell Deadlfit
50 Ab-mat sit-ups
50 Box Step Ups
50 Single Arm Dumbbell Thrusters
20 minute time cap
Men use 50# Dumbbell and a 24" box
This WOD was going great, until the thrusters ruined everything.
Deadlift - 13/7/7/7/7/5/4 (3:35)
Sit-ups - 20/10/10/6/4 (2:50)
Step-ups - unbroken (4:20)
SA DB Thrusters (L/R) 6/4-5/5-5/5-5/5-5/5 (6:50)
Overall, I finished in 17:35, below the cap, which was my only real goal. It was a good test for me and I need to continue to work with the 50# dumbbell. I was pleasantly surprised that the dumbbells were not coming loose as frequently as they were on WOD 1.
DB 1 - (4) 10# + (1) 5# + (1) 3# + Handle 2#
DB 2 - (2) 10# + (5) 5# + (1) 3# + Handle 2#
Leftover, I have (3) 5# and (1) 3# after building the 2 dumbbells. I will hold on to these, but do want to invest in rubber hex head dumbbells.
Support Your Local Box Retrospective
WOD 1 - 10 min AMRAP - 10 squats, 9 DB snatch (right arm), 10 push-ups, 9 DB snatch (left arm); men use 50# DB == 3 rounds + 10 squats + 9 DB snatch right arm + 3 push-ups (26,727 / 42,258
WOD 2 - 100 DU, 21 burpees, 75 DU, 15 burpees, 50 DU, 9 burpees; 15 minute cap == 14:22 (23,887 / 32,698)
WOD 3 - 50 DB deadlift, 50 sit-ups, 50 box step-ups, 50 single arm DB thruster; 20 minute cap, men use 50# DB and 24" box == 17:35 (15,915 / 24,611)
Overall 23,345 / 42,824
These were all good tests for me. The 50# DB is not one that I play with in training too much. My double unders were better than I expected and I was thrilled to finish under the cap. I am glad I did them all Rx. Week 1 may have been a better test at 35# as my DB snatches were really slow.
The more important part is that I had fun, raised some money for West Metro Crossfit (while maintaining my membership at Crossfit Golden) and got to measure myself against athletes worldwide. I also got comfortable with WOD Proof and will continue to use it to film my workouts.
Home Gym
1230
Warm Up
Hip Hammy
Thoracic Flow
Foam Roller
Jumping Jacks
Support Your Local Box WOD 3
For Time:
50 Dumbbell Deadlfit
50 Ab-mat sit-ups
50 Box Step Ups
50 Single Arm Dumbbell Thrusters
20 minute time cap
Men use 50# Dumbbell and a 24" box
This WOD was going great, until the thrusters ruined everything.
Deadlift - 13/7/7/7/7/5/4 (3:35)
Sit-ups - 20/10/10/6/4 (2:50)
Step-ups - unbroken (4:20)
SA DB Thrusters (L/R) 6/4-5/5-5/5-5/5-5/5 (6:50)
Overall, I finished in 17:35, below the cap, which was my only real goal. It was a good test for me and I need to continue to work with the 50# dumbbell. I was pleasantly surprised that the dumbbells were not coming loose as frequently as they were on WOD 1.
DB 1 - (4) 10# + (1) 5# + (1) 3# + Handle 2#
DB 2 - (2) 10# + (5) 5# + (1) 3# + Handle 2#
Leftover, I have (3) 5# and (1) 3# after building the 2 dumbbells. I will hold on to these, but do want to invest in rubber hex head dumbbells.
Support Your Local Box Retrospective
WOD 1 - 10 min AMRAP - 10 squats, 9 DB snatch (right arm), 10 push-ups, 9 DB snatch (left arm); men use 50# DB == 3 rounds + 10 squats + 9 DB snatch right arm + 3 push-ups (26,727 / 42,258
WOD 2 - 100 DU, 21 burpees, 75 DU, 15 burpees, 50 DU, 9 burpees; 15 minute cap == 14:22 (23,887 / 32,698)
WOD 3 - 50 DB deadlift, 50 sit-ups, 50 box step-ups, 50 single arm DB thruster; 20 minute cap, men use 50# DB and 24" box == 17:35 (15,915 / 24,611)
Overall 23,345 / 42,824
These were all good tests for me. The 50# DB is not one that I play with in training too much. My double unders were better than I expected and I was thrilled to finish under the cap. I am glad I did them all Rx. Week 1 may have been a better test at 35# as my DB snatches were really slow.
The more important part is that I had fun, raised some money for West Metro Crossfit (while maintaining my membership at Crossfit Golden) and got to measure myself against athletes worldwide. I also got comfortable with WOD Proof and will continue to use it to film my workouts.
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