I’m a little behind, but had a GREAT week at CrossFit and need to share it!
Skill: Rope Climbs
Buy In: 5 Rope Climbs
21-15-9 Deadlift (250/180) Scale to 60% 1RM
Cash Out: 5 Rope Climbs
So, as I mentioned, one of my CrossFit goals that I want to accomplish by October 31 is to be able to do at least 1 rope climb. I think that now I finally have the strength to do it, but I still have to figure out the technique. However, I made amazing progress on Wednesday – I stepped up onto a box and had someone hold the end of the rope (which gives you greater stability) and then I CLIMBED ALL THE WAY UP!!! It was so awesome feeling. I’m not counting this as meeting my goal on this one because I didn’t start from the bottom technically, and I had to have someone hold the tail, but I’m getting close and that is super exciting.
For the WOD, I decided to do 180 for the deadlifts, which was really heavy for me. But since I knew I wouldn’t be able to do the 10 rope climbs (you could sub ring pulls – 25 per 5 rope climbs), I figured I’d better push myself on deadlifts. I also have to do ring push ups on my knees because I have a hard time with the stability piece of that.
Calories Burned: 610
Skill: Hand Stand Push Ups
3 Hang Power Cleans (185/135) or 75% of 1 rep max
4 HSPU (scale to 20 second hand stand hold)
3 Hang Power Cleans
3 Hang Power Cleans
Rest 2 min between rounds
Another goal I have is to be able to do 5 hand stand push ups by the end of October, which I’ve started to realize is a rather lofty goal considering I still can’t do 1….but I’m going to keep working at it. Today I almost did one. Almost. I’m awesome at getting up into a hand stand, but had always been nervous about lowering myself down to my head. Today I did it! And I am getting so close to being able to kip back up. It feels great to be making progress on my goals.
For the WOD, I did 80 lbs for the cleans, and did hand stand holds. You keep track of your individual round times.
Times: 3:08, 3:12, 3:18, 3:14
Calories Burned: 435