Friday, December 6th 2013
10:00am
WOD

A)20 minutes warmup with gymnastics skills.
Double under's, handstand walks, muscle ups, hand stand push ups etc

B ) 20 minute AMRAP
10 Push press @ 115lbs
10 Kettle Bell Swings @ 53lbs
10 Box jumps @ 24'

Got 8 rounds and 5 KB swings. Shoulder is still bothering me from last weekend. =(

Nice, showed/told my friend bout your competition

That's "Jack" isn't it? Hero WOD?

Not sure, all i know is the pp were bugging my shoulder like mad. I strained / bruised something hella bad doing the atlas stones i think

Better now-ish though

This post was edited by BoneYard on Dec 8 2013 12:19pm

Well, it was your 1st competition?
I still remember 1st wod on my 1st tournament...

7 x snatch 40kg
9 x 180kg tire flip
7 x snatch 60kg
6 x tire flip
7x snatch 70kg
3x tire flip
7x snatch 80kg

right after
50 chest 2 bars...

Made 3 of the 70kg snatches.. whole tournament ended somewhere around end of the ladder, now after 4 - I'm in the 1st half of competitors - and I feel way more confident while doing those now. So if it's only possible take part in as many competitions as it's possible. It also forces you to give a bit more out of you than in a regular training (count it as a very hard workout session)

I've been through your whole topic - posted some time ago about MU's - you have a really nice progression going on

He shits on the top people In my crossfit class

Thanks man, yeah i've been busting my ass off. It doesn't feel like i've progressed a lot but when i think about when i first started, it's been leaps and bounds

Monday, December 9th 2013
7:00pm
WOD

A) Warm up to 80% max Snatch for 10 minutes
Then 2 Snatches on the minute every minute for 5 minutes @ 80% max. Used 135lbs because well my snatch sucks.

B ) Warm up to 90% max Back Squat
Then 1 Backsquat @ 90% max on the minute every minute for 10 minutes. Used 295lbs.

C)4 rounds for time
20 pullups
20 wallballs @ 30lbs
40 double unders
3 minutes rest

21:05 i think? The Wallballs were killing my shoulder.

Damn how often you guys use 30lb kettle balls ?
Also is everyone in your class fairly good at crossfit since it's more of an Advanced class?

Medicine balls haha.. And not often. the 10lb difference between 20 and 30 is unreal.

The skill and strength levels vary. It's possible to still do the workout, but just scale it as need be.