No strength work today, but a GG-inspired double WOD was plenty taxing on its own. Managed to get one in before coaching and one after. Very productive day at FCF.
WOD1- The Chipper
20 Toes Through Rings
30 Thrusters 95#
40 Burpees
50 Box Jumps 24"
Time 7:39
This was a fun little lung burner. Toes through rings are sort of fun to be honest, I am a fan.. Any more than 20 and I probably would have had to rest/regrip/etc. but 20 was a good number to cruise through. I was able to get the thrusters done in a 21/9 split.. I should have just done all 30 in a row.. that 5 second break was useless.. but not a huge deal. The burpees were the killer on this one.. I believe in the actual competition folks are going to have to jump up and touch a target on every burpee, so I just tried to jump to full extension and fully open my hips, didn't cheat any of them. Box jumps I did something like a 10/20/20 split.. I came out of the burpees gasping for breath so the first few were slow, but once I got a thythym going I was cruising. I think of the 50, 5 or so might have been no-repped by a judge (did a little of the bunny rabbit hop back and forth without opening at the top).. But all in all that only would have lost a few seconds, so that is a decent reflection of what my score would have been in competition.. I am curious to see how the freaks do on it this weekend.. I bet some nutcase can go under 6 minutes and make me feel that all of my life efforts are a joke.
WOD2 -
3 minutes to achieve a 1RM OHS
followed immediately by
3 minutes to accumulate max muscle ups
Scores: OHS- 150#, MUs- 11
This is going to really separate men from boys and the chicks from the brutes this weekend. These are arguably the two most skill-intensive movements we do in CrossFit all piled into one 6 minute race (maybe pistols are harder? Regardless)..
I started my OHS at 125, did 135, 140 and then went for broke and tried my old PR of 150# just as the clock hit 3:00. I am fairly sure I got to full depth, but I was alone, so the jury is out.. Felt good to max out on those though, haven't maxed out an OHS in like 6 months because I hate them.
My shoulders were pretty smoked so when I ran over to the rings I just tried a single muscle up to see how it felt.. Answer = TIRED.. This was going to be a 3 minute struggle.. I was able to string together a set of 3, then 2, then 2, then 2, then 1 at the very end.. My shoulders were beggin for mercy by the end of it. Stability was really really tested from the max overhead right into a bunch of ring dips.. Bravo Ben Bergeron.
Good WOD.. glad I don't have to do this one in public and embarrass myself overhead squatting while some people my size are throwing up 225 as their warm up.. Ugh.
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