Doing the work

”If you train hard, you’ll not only be hard, you’ll be hard to beat.”

- Herschel Walker -

10.45 am, WOD Part 1

A. 5*5 Push Press @ 84 kg:
84/5, 84/5, 84/3, 84/4, 93/1, 102/F

Gambled a little bit here since I only did 5by5 at 75 kg last time, two weeks ago. Not really efficient with my dip & drive, where’s my 30% extra from the press CrossFit.com?
Did the same as in the FS yesterday and started going heavier but didn’t have that PB in me today. More practice needed.

5.30 pm, WOD Part 2

A. Unbroken Hang Power Clean Ladder, 1/2/3/4/5/4/3/2/1 for time:

Time: 2’37 min

Exactly 3 min rest

B. Death By Unbroken KBS @ 32, 2/4/6/8… reps

Score: 9 min/18-round (+3/3/4 last round).

C. 3*20 Reverse Hypers, unweighted, 60s rest.

Hesitated a lot if I really should do these since my forearms are really smoked from the 120 PU’s yesterday, but gambled again and this time I won! Think I could do a lot better in both metcons here but still happy that I pushed through. For the last round of KBS I was spent, picked it up but felt defeated already. But, for once I didn’t just walk away, I at least tried to get some extra work in. Exactly 100 KBS in exactly 10 mins, could be better but still good workload.

At the late Advanced Class I let the guys practice the movement standard of the 2nd WOD for the Sectionals and then I put together a really cool chipper, if I can say so my self. Called it the ”Chris Dirty Thirty” and since the guys did such an awsome job and it actually looked like so much fun, I promised that I would try it my self sometime during next week, stay tuned for that suicide mission!

Namaste!

Video from yesterday.

A few rounds of yesterday’s body weight metcons.

CrossFit Games Open Sectional Event #2 released!

Complete as many rounds and reps as possible in 15 minutes of:

• 9 Deadlifts (155lbs / 70kg)
• 12 Push-ups
• 15 Box jumps (24″)

Looks interesting. Lighter versions of the exercises from Throwdown Series last week and they should suit me well. The time domain, not so much. But what’s a good score here? I’m guessing we will see some scores up to 12-15 rounds?

Namaste!