Submitted by benjamin on Sat, 2013-10-26 19:00
Monkey in the Middle
METALHEAD10-8-6-4-2Snatch 115/8050 Double Unders after each set of snatchesSnatches must be caught in the squat or ridden down.
Taken from CrossFit New England 20130930
The two things I need to work a lot on, snatch and DU. Equalized my PR for snatch in the warmup with 125#, felt pretty good and will def go for a PR soon.
WOD: 15:10 , 95# and 90 sec DU attemps (28,36,41,48,34). Had some problems getting deep in the squat. Got some tips from Stephen and Nick how to try to fix that. PR on DU in a row of 20, very happy with that:)
WOD: 16:00 with 58# and 90s DU attempts without success - still haven't figured these out. Shoulders still fried from Randy on Friday, tomorrow will be a rest day.
Open gym: EMOM 10 pull-ups with thin red and blue bands. Made it through 7 rounds with 3 then 2 for each of the last three minutes. These are definitely improving my pull ups!
Repeat :90 on, :60 off until form/pace deteriorates ... 7000 meters over 42:30 ...target was a pace that gave me 350m per 90 second run ... started to drop to 320m over the last 3-4 running cycles ... compare to 9000 meters over 60 minutes back in June ... but that was :90 seconds off ... sustained pace of 20-30m faster this time ...
14 miles of rocky mountain biking... and i think the first time I've left Harold Parker without bleeding. beautiful day! :)
Warmed up with mile loop (baby steps!)
WOD: hang snatch @ 30# I was enjoying my form today, but couldn't seem to get beyond 35#.
DU: hahaha! 1 million attempts, welts on my thigh from whipping myself with the rope repeatedly... and 0 success! But it's ok- it's funny I can whip out singles and cross-overs, but my "alternating feet" still looks the running man and I can't get DUs!
Thanks for not laughing too much at my block question and thanks for clarifying. Checking this out- nutrition needs to be put in check.
16:00 (cap), 209 DU w/ 90 sec limit (41, 40, 50, 50, 28), 85#
Good workout for me to work on double unders. Beat up my arms a bit, but made some progress. Took time to set up each snatch, which helped maintain form.
on the DU PR, Johnny K!