12-07-31: Manmaker or man-breaker

Elm City CrossFit WoD for Tuesday, July 31st

---

WoD: 3 Rounds For Time

• 10 Dumbell Man-Makers @ 35#
• 20 Toes to Bar
• 1 Gym Loop of Crab Walk

3 Minutes after completion of the above, athletes will complete:
2 Rounds For Time

• 20 Wallball with Pushup
• GHD Hip and Back Extension 

Notes:

• Dumbell Man-Maker is initiated from the standing position. Athlete hits the deck with dumbells in hand, similar to a strict burpee. Athlete performs a pushup on the dumbells, dumbell row with each arm, another pushup on the dumbells, then returns to the standing position. Dumbells are then cleaned to shoulders and pressed or push pressed overhead. This cycle counts as 1 rep.
• Wallball with Pushup is initiated with a standard Wallball shot. After athletes receive rebound, they will put ball on the ground, and perform a pushup on the unstable ball. After the pushup, athlete will reset and initiate the next rep with a Wallball shot.
• Setup for GHD Hip and Back Extension is with athletes hips in front of the GHD pad. Athletes will then complete a standard Back Extension ["cat back"], with the movement finishing in full extension of the spine.

This one ended up being a war of attrition. I came into the workout with insanely sore and tight triceps, which were making my elbows and upper forearms ache too. I tried to roll and SMR some life back into them, but it didn't really seem to do too much. Then it was time to work.

The man-makers were ok for the first few, then became awful (picture burpees with even more work...), the toes to bar were bad when I was on the bar, but tolerable once I went over to pike sit-ups to avoid tears on my hands, and the crab walks were absolute torture. The worst part? Even after slowly slogging through all of that, there was MORE work to do. 

This was my first time attempting wallball push-ups. Because of the size of the ball, they end up being very tricep-centric. Seeing as how I was already 60 push-ups into the workout as a result of the first couplet, this just became slow and painful. After grinding through 20 reps, it was time for the GHD machine Hip/Back extensions. Comparatively, these were pretty easy, though as usual, I ended up feeling like my head was going to explode about 10 reps in, so I had to break these up, too.  Then it was back to the wallball push-ups, as the next class was coming in and starting to get warmed up. This set took longer than ever... but eventually... finally... it was done. Just a few more hip/back extensions more I would finally be done. 

I seriously thought I was going to DNF on this one, and it turns out the Coach nearly offered to cap me at 30 minutes, but because I just kept gutting through, he let me keep going. I think that's a good thing. I think. :S I ended up taking nearly a week off after this workout, because the additional stress on my triceps led to my elbows and forearms becoming even more sore.