Thursday August 18

Captain Jake greeted us with a lovely WOD today. I look forward to sending him updates while he is overseas about all the progress at FCF..

Skill work - 5 x Max L-sit & Max Handstand hold/walk

Tried to work the L-sits on parallettes like they did at the games to see how I could do.. topped out around 10 seconds.. no clue how those freaks can do it for 40 seconds.. frikkin ridiculous.. These are like a whole body seize.. very strange feeling.. just hold your breath and don't move a muscle once your feet are up..

Handstands didn't really have much progress today.. I still need to find the balance point with my feet better so I can start learning to walk on my hands.. (even for just a couple feet).. I have the upper body strength and core strength to make it happen , just need to find that balance point better.. more practice to come..

WOD- "One Shot, One Kill"

8 min running clock, 3 cleans @155 top of every minute, then AMRAP of the following exercises.

Min 1 - Box Jumps

Min 2- KB Swings @ 2 pood

Min 3 - Push Ups

Min 4 - Pull Ups

Min 5 - Sit Ups

Min 6 - Double Unders

Min 7 - Air Squats

Min 8 - Burpees

Total score - 185 reps

This went by lightning fast.. I felt like it just started and all of the sudden we were on sit ups.. I definitely struggled the most on the KBS (that shit was heavy) and the double unders (tripped up twice and blew most of my time re-setting.. ARGH)... The rest I basically did what was possible for my capacity in each minute..
I was able to get the first 2 or 3 sets of cleans unbroken but from there on out it was all single efforts.. Oh well.. I wanted to break 200.. If I do this again I think its definitely possible, especially if I hang onto the kettlebell better and get a rhythym flying on the double unders..

Thanks Jake!





UPDATE - Afternoon WOD

SWOD - 5x3 Snatch Balance
3x10 Ring Rows

Snatch Balance went much better today than last time around.. Was able to get 75,95,105,115,115 without too much pain or balance issues.. Good improvement.. I think it mostly came down to just making sure I "aim" the jerk off from the rack position (there is definitely a sexual joke in there somewhere) a little better and stick the bar straight overhead, not leaning in front of me.
Ring Rows, nothing special.. I might work in a higher rep scheme the next time I do these or with a plate on my stomach.. 3x10 is a little bit easy, need something to spice it up.

WOD - AMRAP 7

Overhead Squat

"Tackling your Goats 101" right here.. I tried to keep the weight low enough that I knew I could drill form to competition standard, but heavy enough that I wasn't repping out 100 of them. I started with 125# for the first 5 reps and dropped to 115# for the rest. I ended up with 29 total reps, which was not bad, not good, somewhere in the middle.. I wanted to break 30 and I think I should have taken less rest time between efforts, but this was really good practice. I want to do some more WODs like this for pistols, OHS and squat snatches where I just do as many as I can at manageable weight to get my muscle memory used to them..
I smell a fun AMRAP 20 Triplet!!!

Get to know your Goat...