|Shoulder to overhead, in this case using a shallow split jerk to drop a little under the bar.|
|Kettlebells with CrossFit Games former Champion Kris Clever and two time Champion Annie Thorisdottir. (CrossFit Games)|
|Box jumps. woot! (happilives.com)|
|How to do a wall ball. My only tweak would be in the final frame: It would be way more efficient to catch the ball with the forearms closer to vertical and the elbows bent a little more (more like the position in the first frame.) Cushion the catch by bending the knees, cycling straight into the next rep. The more you can maintain that form, the faster you can go. (CrossFit 714)|
|A scaled version of handstand push-ups. I opted for this scaling, knowing I wouldn't have 45 reps of band-assist in me, even with the stiffest bands. If these look easy, you've apparently never tried them. (Unless you do have unassisted handstand push-ups, in which case these probably are pretty easy. Shut up.) Note the nearly vertical torso. A common error is to have the hands out too far, turning it into an elevated regular push-up. Still a nice exercise, but not targeting the shoulder girdle or core in quite the same way. (Snoridge CrossFit)|
- Deadlift @ 185#
- Handstand Push-Ups (scaled to knees on the box)
- Shoulders-to-Overhead @ 95#
- Wallballs til broken
- 3 minutes after last finisher
5 rounds for time
- 7 box jumps 30"
- 5 Ground-to-overhead @ 95#
For the second WoD, I went completely RXed, with my only nod to not killing myself being the decision to only complete 10 wallballs, rather than trying to do a ton of them, then finding my legs too crushed to actually complete the couplet. So, whatever time I got had ten seconds taken off (the number of wallballs completed counted as seconds to be subtracted from your total time... so if you did 90 wallballs and did the workout in 2 minutes, your total time would be only 30 seconds. Pretty sweet, if you have the motor to crank through a ton of wallballs, then recover enough to perform the workout well!
Comparatively, I don't remember details like my times and whatnot. All in all, it was an awesome showing from the ECC community, and great fun. Even better was the barbeque afterwards, and showing off the newest member of our family, little baby Abby. It was also a nice opportunity to try some great paleo fair. Turns out that a burger without a bun, but cradled in a romaine leaf is *really freaking good.* A burger without a bun sticking to the back of your teeth is kind of a revelation! (Yup, I remember the food better than the workout. Go figure...)