Today was Martin Luther King Day so me and Tiffany both had the day off from work. We did not make any plans to go anywhere so we decided to do a two-a-day at CrossFit Harrisburg.
11am Strength-
Jerk- 5,3,1
3 Rounds (not for time)
10 Ring Pullpus
10 Ring Dips
3 Rounds
Handstand Pushup hold- 30 seconds
BW Bench Max Reps
We did not try to go fast through this workout, we just wanted to get through it at a leisure pace. I worked up to a max on Jerk, which is another one of my weaker lifts. I would love to be able to do a lot more, but it takes a lot of time. I was able to get 205x5, 225x3, and worked up to 255x1. The 255 was ugly and my not technically count in a true competition, but I figure I will count it now because I know it will go up quickly. I need to work on my form, and dipping lower in the catch. The ring work was very easy form me, but the handstand hold were extremely hard. I was not expecting these to be so hard, but they were very difficult for me to perform. It is an awkward position with your body being upside down, and being 230lbs, I have a lot of weight to hold. After all of that I was able to knock out 18 reps on the bench. My goal was 20, but I did not realize the toll my shoulders took from the rest of the workout.
After the workout, we picked up the dog and took her over to the school to let her run. She loves this racket ball I found at my parent's house. She ran around for about 30 minutes straight and just kept going. Once we got home, all three of us crashed and had a nice relaxing afternoon.
4pm WOD:
Kelly
5 rounds
400m run
30 box hops (24inch)
30 wall ball 20#
Let me start by saying this WOD is terrible! I was not looking forward to it as it was, but it was even worse as we began. I started with a nice leisure 400m run at a 2 min pace. I was trying to pace myself and shoot for a time around 25min. Me and Frankie were talking earlier and figured this would be around where we felt the WOD should take. Boy were we wrong. The box hops killed me legs and tired me out for the wall balls. These were easy, but being so tired, I struggled with them. The rest of the rounds I kept about the same pace- jog the 200 and walk back. Once I got back inside I did 15 box hops as fast as possible, took a quick rest, then paced myself through the last 15. I broke the wall balls up in 3 sets of 10. Tiffany did a good job, but it is tough for her to keep pace with me. The other person the was working out with us, only did 5 rounds of half of everything, so she finished in about 20 minutes. I ended up with a time of 36:17, not good to say the least. Mentally, I was not trying to go fast, I was just trying to finish. The class right after ours had 5 guys in it and they beat me by 2 minutes. I feel as though if I would have done the workout at the same time as them, I would have finished first and gotten a better time, but without the competition, I did not push myself as hard as I should have.
Tomorrows workout should be a quick one, but play into some of my strengths. I look forward to getting back on top.
Here is a video of my 255 jerk PR
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