- 5 minutes jump-rope
- Active Stretching
21-18-15-12-9-6 and 3 rep rounds of:
(Scaling courtesy CrossFit BrandX)
Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs).
Rob Orlando, Jason Leydon and Jocelyn Leydon on today's WOD - video [wmv] [mov]
Pat Barber on today's WOD - video [wmv] [mov]
From the vault: Brendan Gilliam WOD Demo - video [wmv] [mov]
|SDLHP: Close grip, elbows lead, motion is really a push off the floor, NOT a pull. (c. Crossfit.com)|
|Push-Press: Motion starts with the legs, NOT the arms. (c. Crossfit.com)|
Knowing this WoD is designed as a MetCon workout, with only moderate load for high reps, I opted to scale the weight back a bit, using CrossFit BrandX as my guide. One thing that definitely came in handy was the third video listed above, showing Brandon doing the WoD. Back in the good old days, the WoD demos had all sorts of pointers and coaching built right in, like this one. As a result, I was aware when I was letting the bar hitch on the way down in the SDLHPs, rather than mirroring the smooth motion of the concentric part of the exercise. So, I knew to try to avoid that. Avoiding it made the reps go faster, which, while great from a time point of view, definitely sucked when it came to deepening oxygen debt!
Managed to keep the two parts of the first two rounds linked together, without letting go of the bar. When it came to the round of 15s, I started needing a few breaths before moving onto the push jerks. However, I managed to bull through the last 2-3 rounds, which felt pretty good.
Total time: 9:45
Today's Musical accompaniment:
Hermod's Ride to Hell - Amon Amarth
Albatross - Corrosion of Conformity
Iron Maiden - Iron Maiden
2 Minutes to Midnight - Iron Maiden