Wednesday, 2.15.12

Warm Up: 5:00 row (1100m), 50 Double Unders, 2 rounds of: 7 sit ups, 7 back extentions, 7 pushups

Strength: Muscle Up. 2 reps on the minute for 7:00

I did 2 ring dips + 2 ring pullups for one muscle up. The first 4 rounds I was able to get 2 sets of that for each minute, but I think I slowed down on the last 3 minutes and only did one set per minute. The ring pull ups got very difficult.

Conditioning: CrossFit Games Open 11.5. 
As many rounds possible in 20:00 of:
- 5 Power Cleans (145/100#)
- 10 Toes to Bar
- 15 Wall Balls (20# to 10ft/14# to 9ft)

7 complete rounds rx

I was very excited to get the last wall ball at the very last second to complete the round! I was only expecting to do 5 rounds, but after I got 3.5 rounds completed in the first 10 minutes, I knew I could keep up that pace. I did better at my power cleans in the last few rounds than I did on my first. It was hard just going into the workout without any warm up for power cleans, especailly when the weight is so high at 100.  And I never thought I would say this, but I LOVE 9ft wall balls!!!! They were so easy and I hardly got tired at all! There are very few things that make my cuss, but having to no rep myself for not reaching the 10ft wall ball target (or air balling it) is one thing that does (also, not being able to string together my double unders, which I am still pissed about from last week). However I didnt have this problem at all with the 9ft and it was so easy and I was very quick with them. I really liked this workout today because I felt like I was working very hard, yet I didnt really feel like I slowed down my pace. But I can tell you one thing, my shoulders are going to be shot tomorrow. I am so sore from this week!