CrossFit Session: bop til you drop
(This was done yesterday, battery death on my iPhone and too knackered when I came home to sit down at the computer…)
I love the Fridays with Andrew. Bit of banter, silly jokes, great workout. Never disappoints.
Warmup/Skill
Started with double unders. While Carolyn did 30, the rest of us did as many attempts as possible. I am getting quite comfortable with my DUs, what I now need to crack is breathing… Can’t find a good way to breathe calm and rhythmically while skipping! Ordered new (faster!) ropes for me and W, they are waiting at the office…
Andrew went through the important points and made us jump around without the ropes a bit:
- Jump on the balls of your feet
- Jump with a straight body, don’t bend at knees or ankles, don’t go “banana”, you will only slap yourself with the rope
- Don’t look at your feet, look forwards, slightly upwards
- Chest up, don’t collapse your chest and shoulders
- Whip that rope around using your wrists, it needs to be fast
Strength
Deadlifts, Juggernaut style. 70% of 90% of 1RM, 65kg: 5x5 reps, then 22 reps.
Reverse grip for some reason feels so much more comfortable. Easier to maintain lumbar curve, more “solid feeling” in the upper body.
Then squat snatch, going for 1RM. Did a new PB, managed to do (with terrible form, admittedly) 40kg. Tried on 45kg, failed every time.
Must practice the flexibility in my shoulders, I get the bar up but I fail to get under it. Combination of fear and inflexibility, I think.
WOD
No idea what Andrew calls this, probably “TABATHA to puking point”, I am going to call it “Bop til you drop”…
Apparently he got the inspiration from this through a report he read, where athletes had been asked to row at a maximum effort for short bursts repeatedly until they puked. Nice.
With a 40kg barbell and a 24kg kettlebell, 8 rounds of:
20 seconds AMRAP push press
10 seconds rest
20 seconds AMRAP American style KB swings
10 seconds rest
Mother. Fucker. As if that wasn’t enough, on the last round of KB swings he announced that we were buying out with 1 minute AMRAP burpees… Groans all around.
Score is simply total number of reps. I did 91 reps and 15 burpees.
Really started flagging towards the end. Started out doing 9 push presses, second to last round I did 3!
That said, never used 40kg for push press in a WOD before, so I’d say that’s progress!
Really sore in my traps already. With another session today, I’ll need some serious reat tonight and tomorrow. Not sure if it’s a good or bad thing that I have an all day Tai Chi workshop tomorrow…
