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.

#BEATBOB

In a little less than one week the first workout of the 2012 Crossfit Games Open will be released.  I have no illusions of grandeur. I'm not making it to the regionals, but I do need a goal.  After thinking about it, and doing a little research into his current abilities, I think my goal will be to be Bob Harper of the Biggest Loser.

Abs are for show.  Put them away.

Why choose Bob?  Well, although he's in incredible shape and is a world renowned trainer he is also fairly new to crossfit.  He states constantly that he loves crossfit and that he is going to compete in the opens so his scores will be public. Another big reason is cause he is better than me at Fran, but only by about 30 seconds and some of his lifts are on the same level as me.  I think if I really push myself I can compete with and possibly even beat Bob!

Another reason is so I can tell family members who don't understand crossfit or what I get out of it, that I have beaten the celebrity Bob Harper.  I might even garner a little bit of respect from them rather than a cynical look.

So Bob...whether you know it or not...I'm gunning for you.  I WILL push myself each week to beat you.  A reformed fatter WILL beat the master trainer.  For every other beginning crossfitter I encourage you to gun for Bob.  If you're in use the #BEATBOB hashtag!  

Yeah, that is the look you'll have when I beat you.

Are you game?


WOD's

Monday

5 rounds w 20 min time cap
20 - 95lb push press
20 - 25lb half moons
20 - burpees

4+28 (just missed finishing)


Tuesday

"baby king kong"
1 - 300lb DL
2 - Musleups (or 4 get out of pools)  * I DID 1 MUSCLE UP in the WOD*
3 - 125lb squat cleans
4 -. HSPU 1 abmat

Cash-out: 500m row for time  1:35.7 *NEW PR*

Wednesday

7 rounds
7 2 pd KB swings
7 air squats
7 T2B

8:26

FIRST MUSCLE UP!

I don't care how terrible of a picture of me this is..I'm psyched.

I did my first muscle up last night!

I can't begin to tell you how happy it made me.  Yes I know..Lots of people do lots of muscle ups.  I get it, in the grand scheme of things this is only one small step for man and a giant leap for no one BUT  it is exciting to me none the less.  I did it after our WOD for the day which makes me think it's better to be loose than trying to do it before anything.

Also during the WOD yesterday, I set a new PR i the Jerk getting 195!   I failed at 200 but I think with just a little more practice I will be able to get it.

The lesson here is...STICK WITH IT.  Also, what helped me is that I haven't tried a muscle up in more than a week after trying just about every day for a while.  If you're having trouble nailing a skill movement (or the snatch), take some time off from it, let your muscles heal completely then go at it again in a few days or weeks.  You might just find it to be a lot easier.

Next up....string 2 together.

WOD

Skill

4 x 10 GHD
4 x 15 30 lb slam ball
3 x 25 double unders

WOD

5 min amrap
250 m row
7 - 115lb OHS

2 +250

then
10 min to find max split jerk
195