12.4 Karen is PMS'ing

Ew.  Yeah.  This was a hard one.  I feel like I say that a lot but this one I'm still hurting from.  Here is what it entailed.

12 min amrap

150 Wall Balls - This is where you throw a 20lb medicine ball at a 10 foot target...oh and you have to do a full squat each time.

90 Double - Unders - The rope must pass under your feet twice

30 Muscle ups - yeah...didn't get any of these.

Dude really doesn't have a neck.

It was a really tough workout.  150 wall balls is a classic crossfit workout named Karen.  I always have trouble cracking 10 minutes...my PR on this is 9:50.  So assuming I did that, it would have only left me 2 min for double unders and hopefully some time to TRY a muscle up.

RECAP

I started with 34 straight wall balls.  BAD IDEA.  I was cooked after that.  I then broke them up into sets of between 5 and 10.  I was hurting bad.  My shoulders were on fire.  But I finished stage one in about 9:25ish.  WOO new Karen PR (well the workout named Karen PR...I've def done Karen (the person) faster).  ;-)

Double unders...no problem.  Broke them up into sets of 30.  First 30 went fine.  Second 30 went ok.  messed up during the third 30 and did 15-9-6.  But regardless was done them in just a lil over a minute.  Leaving me about 1 minute to attempt a muscle up.  I failed.  I was really upset I failed, but looking at the scores being submitted made me feel better.

Looks like finishing the DU's gets me into around the top 50%...that makes me very happy.  But obviously a lot of improvement to be made.  I gotta get y motor up to try and get Karen completed in under 8 min.

I CAN do a muscle up..kinda.  Still can't do one from a dead hang, but I'm getting there.  See video below!


I decided NOT to try this one again.  My quads are burning big time and my shoulders are shot.  Instead I did my normal programming.

I'm heading to Myrtle Beach this week so I might be a little distant on posts, but I will get one or 2 up next week.  I make no promies on the content...I will likely not be sober while typing.

WODS

12.4 : 240 (all the wall balls and double unders)

Sunday

10 min amrap as a team


one person carries 2 dumb-bells 200m while the other does push presses
I did 4 walks/runs with 45lb dumb-bells

then

10 min amrap

20 box jumps
while other person is jumping then am-mats are being completed

I did 7+19 rounds of box jumps.

12.3 Now we're getting into some real s**t

This is the type of stuff I was expecting when I signed up for the open.  A triplet!

18 minute AMRAP (as many rounds as possible)

15 box jumps (24")

12 push press (115 lb)

9 Toes to bar

I do have a question for everyone..who is worse at inflicting pain.  The folks at Crossfit HQ or the team from fear factor?   I think it's a toss up.

In the previous two workouts, I was able to do try once then have a repeat.  This time, I'm aiming for the one and done approach.  18 minutes is a long time, and 115lbs on the push press is a lot of weight for me.  My body will be toast for a while after this one.  I did one round on Thursday night and I know I'm in for a load of pain.  I will be officially completing the WOD tomorrow morning at 11am.

Observations & Tips

- The push press is killing people.
- People are taking their time on the toes to bar
- box jumps are a time to breathe
- The best are able to do everything unbroken
- 6 and 6 is a great way to break up the push press if needed
- Jerking is acceptable, so do it to save your shoulders
- You CAN DO MORE THAN YOU THINK.  You do NOT need to rest as much as you think.
- Push past your idea of uncomfrotable
- GET COMFOTABLE BEING UNCOMFORTABLE


When Do You Workout?

This morning I decided to attend the 6am class to root on my wife and the other 6am competitors.  I know they are at a slight disadvantage  because they typically lose out on the atmosphere of 10's of people yelling (they might have 2-3).  I also think they deserved to have some photos taken to brag about the insane amount of work they put in.

In my experience, I've noticed that my WOD results are low when I attend the 6am.  This is ok during normal WOD's but these WOD's count for something.  I've even read several articles that said working out in the morning is best because that is when a male's testosterone is at it's highest which yields the best results.    I'm not sure how true it is, but I'll believe anything when it comes to working out.

of course, everyone needs to find that time which works best for them.  I usually just find the time that fits best into my schedule and allows me the most sleep.  Remember...sleep=recovery=best results!

Recent WOD's

Tuesday
10 to 1 thrusters and ring dips (10 of each first round, 9 the second...down to 10
13:51  (95lb thrusters) Missed doing the thrusters unbroken by messing up on the round of 5. Grrr.
Cash-out: 30 slam-balls for time-0:56  (30 lb)

Wednesday
5 min amrap (5 burpee box jumps 10 abmat sit-ups)
rest 5 min
Repeat
7+1 then 6+4

Did a double today

Not much to say so I'll just put my wods for the day

team wod
200 45 lb plate air squats
100 resistance push ups
200 abmat w 25 lb plate
2 rounds with 2 other ppl on my team
16:00
Then 25 min break
Then
3 rounds
10 pull-ups
10- 135 lb clean and jerk
10 24" box jump

8:47