Happy January! This is my first post of 2016! That might actually make me the worst blogger, officially. Considering it's the 9th.
Exciting things happening around here this month!
The Lanco Open started this week. It's a local competition similar to the CrossFit Open, only folks who live in neighboring counties can sign up to compete. The WODs are announced on Thursday evenings, and we have until Monday night to complete them. The Top 15 athletes at the end of the 4 weeks compete at the Lanco Games at CrossFit Ephrata.
I'm excited because these workouts are very reminiscent of the Open workouts in that they're not very heavy and they're complete burners. This is a fun, local competition, and I'm excited to familiarize myself with some of the local CrossFitters. Generally the more technical movements (muscle ups) are saved until the end, so everyone can input some type of score for the leaderboard (there's only one division). Perfect prep for the actual CrossFit Open.
The first workout was announced Thursday and we did it last night.
50 wallballs, 20/14, 10/9ft
25 shoulder to overhead, 95/65lb
20 shoulder to overhead
15 shoulder to overhead
10 shoulder to overhead
Wth the remaining time, perform as many double unders as possible.
I finished the workout with about 2:00 minutes left, it was the longest 2:00 minutes of my life. Let me tell you, I generally enjoy double unders. But when you have nothing ahead of you to look forward to except more double unders - ugh! I finished with 406 total reps (196 dubs).
After, I set a running clock. Every 90 seconds, I added 5 pounds to the bar and hit a hang snatch + 1 snatch. I worked up to 150 pounds, for a PR on my hang snatch. I think 5 pounds? Could have been 10 ... I was excited nonetheless. My legs were jello after those wall balls. The hang is generally not the strongest position for me, so hitting this was a confidence booster.
It is pretty neat, considering at this time two years ago, that was my 1RM hang clean. Baby progress, but progress. I don't think two years ago I ever thought I'd be able to snatch what I do today.
Today's class was another burner and a little bit of barbell cycling practice.
10 minutes to work up to 90% of your 1RM power clean, which is 175lbs for me, then, drop the bar to 60% (115b) and perform 10 reps unbroken, rest a few minutes, and then perform 20 unbroken (spicy!)
The conditioning today were four different movements, each performed tabata-style. 20 seconds of work, 10 second of rest for 8 rounds. 1 minute rest between movements. They were Russian twists (14 pound wall ball), burpees to a plate, row cals and double unders. I know, more double unders!
My new year is off to a great start, I hope yours is, too!