WOD#103 half Cindy 6rnds+PUs x (5PU/10Push/15Squat) 10min@171/190
This was the second elements class. The wod for the class fortunately was something I had done couple of time before (once 5 rounds, once 10 rounds in 20min). I did a quick check was amazed in difference in intensity. The wod in crossfitnyc was by far the most intensity. The number of rounds were not too impressive but they were much better forms. The only weakness in form was the pushups. I thought they were complete but then coach pointed I wasnt touching the ground at the bottom. Touching the ground put a complete break in my momentum as I just could not do the 10pushups in quick manner. I hope this is due to my pushup Tabata effort to breaking point on previous day. Otherwise, I will have to work on my pushups. I cant have pushups weaker than pullups.Rest of the elements class (coach Joshua) was fun. We did some squats and deadlifts again and tried SDLHP (new trick learned is spreading the legs) and backsquats (trick is to lock the bar in notch just below the neck and not on the neck itself). We also touch on kipping pullups and ring dips/muscle ups. Finally the high point was the headstand and HSPU. I managed to get on headstand which was first for me. This is something which needs lot of work but I am ecstatic that I could even stand on my hands at all. I always thought I couldnt till i could do body weight overhead squat (which is of course BS).
WOD#104 21-15-9 Burpee/MBallClean 7:33@174/194
Elements class #3. Max HR of 194! No running involved...just the killer burpees. This is by far the highest wod MaxHR not involving running and forth highest overall. Interestingly enough, this wod was not a max effort. There was some work involved in correcting technique for ball cleans. The burpees were the killer. I did the last 9 burpees without stopping which caused HR to shoot. It may have something to do with a comment by the coach about last workout before the weekend.
The elements class was constructive as well. We worked on jump ropes, SP, front squats and most importantly kipping pullups. I discovered benefits of chalk and also importance of keeping hip extension straight in swing forward. Also, the trick to avoid blisters is NOT to jump on the bar but rather find a box and have the grip first before starting the kipping. (The gym owner stepped in to give us this tip which was a nice touch to the class). One of the classmate developed a pretty bad open blister during the pullup so the tip was definitely welcome.
No running this weekend. Just volunteering tomorrow for the More Marathon in Central Park.
BF in NY for 864mi
WOD#103 half Cindy 6rnds+PUs x (5PU/10Push/15Squat) 10min@171/190
WOD#104 21-15-9 Burpee/MBallClean 7:33@174/194
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