21 Jan

Training (745a)

Warm-Up
Mobility

7m Z1
-10 BE
-5 T2B
-10 Good Mornings
-5 Pistols

3 rounds for time:
25 kbs 2 pood
25 burpees
*6:59 (Round 1 - 2:08/ Round 2 - 2:30/ Round 3 - 2:19
*All Swings U/B. Took a little more time after each set of Burpees so I could ensure I went U/B on KBS. I probably could have had less rest so I am very curious as to how fast others do this workout. I don't think someone that is faster than me on burpees would not have to break up swings but if they did go U/B, they would definately be able to get me by probably 30 seconds or more.

WOD 1 Training Video
http://vimeo.com/35425946

Training (1130a)

Warm-Up

7m Z1
-10 Lunges
-5 Pushups
-5 Hips to Rings
-Pistol Work

Mobility

Rest 2 hours
3 rounds for time:
15 hang power clean and jerks 135#
400 meter run
*7:30
*1st Run - 1:48/2nd Run - 1:57/ 3rd Run - 1:39

Training Video
http://vimeo.com/35428678

*Tried to push hard on the clean and jerks because I knew my runs were going to be slow. Really frustrated with how slow my runs were, I feel like my engine is getting better but still really slow on 400s. Never put the bar down but lost my rhythm a few times which cost me. This was a new movement, I don't think I have ever done a hang clean and jerk before, took me a little bit to make it smooth. I like that movement. Hang Power Cleans are by far my best movement in CrossFit. I will never get beat by anyone with a Hang Power Clean WOD. Throwing the jerk in there may be a different story but I will get better and that will definitely still be my essence.