Monday, January 30, 2012

24 Inches

January 30, 2012

24" Ruler...


24" Necklace...

24" of Snow...

24" Rims...

24" TV

Last but not least... the 24" Box!!

Todays WOD was such a great challenge!! Its no shocker that I love me some front squats... and today they were in the WOD. Its the first time that I have done them for speed/time, typically we do them as a skill so I was excited going into it. Clearly from the title, and the pictures... the WOD also included 24" box jumps.

The box jumps can certainly be intimidating. Lately we seem to be using the 20" box a lot in the workouts. I have been trying to "master" the quick "down-up" on the box jump vs the "down-rock-up" that I was used to. I have been doing pretty well with it on the 20" box and today it was time to attempt the 24" box with the same method. I started on top of the box and hammered through all 21-15-9 with no breaks!

Front squats at 105 was challenging, yet do-able for me so I was all set to get into it. I worked skills a few weekends ago and have been getting a lot more comfortable with my hand and wrist position for the front squats. I did have to take a few breaks to reset the weight on each of the sets, but overall I got each set done quickly and with good/proper form.

Finally, I worked my double unders and pushups as part of my warmup and of course got in  my pullups with the days skill/strength set. I really want to get these and since it worked so well to push my pullups every morning, I am going to work to incorporate all of them every day. Its going to work... and as frustrating as it is, I love it!
 WARMUP:
3 Rounds
- Row 250
- 10 Back Extensions
- 10 Grasshoppers
- 10 Shoulder Dislocates
2X9 Fundamentals
Pushups (watching form) 3 X 5
Double Under Practice

WOD: "Hatchet"
21-15-9 for Time
- Box Jumps 24"
- Front Squats 105lbs
(My Time 7:08 Rx)

SKILL/STRENGTH:
3 Sets 15 Chest to Bar Pullups
(I worked my kip... chin over bar)

WEEK 4, DAY 1: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Chicken Topped with Crispy Prosciutto
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Apple and Onion Pork Chops

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