Wednesday, November 2, 2011

11-11-02: Presses, push jerks and a triplet

Elm City CrossFit WoD for Wednesday November 2nd, 2011

Presses. Weight starts on the shoulders, gets locked out overhead. Repeat.

When the weights get heavy, start using a dip-drive to launch the weight up. Repeat.

Yay Burpees! Repeat!

Band-assisted handstand push-ups. REPEAT!

Single-armed kettlebell swings. REPEAT! REPEAT!!

Strength: 3x within 15:00
  • Press then Jerk till failure @ 87% of Max Press 100#
Score: 2 points for Press reps and 1 point for Jerk Reps

WoD: 3x
  • 5 Burpees
  • Max Handstand Push-Ups
  • 5ea Single Arm KBS 35#
  • Rest 1 Minute
Score: add HSPU to Strength score

Hooray for bruised clavicles (see yesterday's workout for my whining about that), then hitting them again today! Simple enough workout for the day. Grab the weight off the rack, start squeezing out presses, then when the weight gets too heavy, switch over to push jerks. Each press is worth 2 points, each jerk is worth 1. The goal is to get as many points as possible.

Unfortunately, I ran up against the 15 minute time limit for warm-ups and work sets, so I didn't get in my third work set. I'd complain, but after catching the bar on my collar bones about half the time again, I wasn't really too upset about that. I would have liked to have gotten the extra work in, but damn do lightly bruised bones hurt.

34 points

After all that, we moved onto the WoD, doing 5 burpees, handstand push-ups to failure, then single-armed kettlebell swings, 5 per side. The number of reps on the HSPU's got added to the points from the strength portion to give our total for the workout. After each round, 60 seconds rest. I felt pretty good on the first round, up until I failed sort of catastrophically. "Like a lawn dart!" was how Coach Vin described it. Escept for the fact that I *did* barely get my feet down, he was totally right. Still, no harm, no foul.The WoD goes on. I tallied 14 band-assisted handstand push-ups (6/6/2), bringing my total to 48 points.
19 - 15 - 14 = 48

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