Thursday, May 24, 2012

Open Gym

May 19, 2012

Saturday at the gym are used as "open gym" we are able to complete a WOD that we missed during the week or we can work on our skills. I know that I have plenty of work to do on skills so I opted out of my make up WOD. This isnt really like me, as I typically do what I missed, but with the comp coming up I need to take as many opportunities as I have to work on my goats and skills.

I am glad that I did too. I did a round of "death by pullups" which has pretty much been my staple for working my pullups. I set my timer for 10 minutes and do 1 pullup the first minute, 2 pullups the second minute, 3 the third and so on... the idea is to get as far as you can in the minute so if you can get 12 pullups in a minute you keep going. I am right at the 1 minute mark getting 10 pullups in, so this is something I need to get going on seeing as how there is a 15-12-9 of pullups and cleans in the competition... with a 5 minute cap... so it would be nice to get the 15 in less than a minute. I was finally able to connect 5 kipping pullups in a row without letting go of the bar. We are getting somewhere!

I toyed around a bit with the calorie row... and than did some double unders and some 65lb thrusters. Than I decided to join in with someone doing a cleaning exercise. We did 3 cleans on the minute every minute for 10 minutes. Felt great and I used 105lbs, which is the weight for the 15-12-9. A few more weeks of training hopefully I wont be so afraid to not finish it.

As usual Saturdays are fantastic energy wise. There is lots of conversation, lots of cheering, encouragement and coaching. We love our gym and the friends and family we have built here!

http://kidtestedfirefighterapproved.com/2011/11/07/crossfit-a-little-side-note/

WARMUP:
400m Run

SKILL/STRENGTH:
- Death by Pullups
- 3 Min Calorie Row (52 Cal)
- 3 X 5 Thrusters (65lbs)
- 10 Minutes of Cleans (105lbs)
   (three cleans on the minute for 10 minutes)

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