Killinit.com

This has been an awesome week..

Like one of my favorite in recent memory. I am super excited for the Regionals this weekend, the WODs I have been doing are sort of "wheelhouse WODs", and the FCF community is just extra awesome. I love it here so much.

I feel like once in a while, you need to ignore the "drill your weaknesses" theories of CrossFit and just fucking do what you are good at.. Its a nice confidence boost.. I will get back to Overhead squats, squat snatches and pistols at some point, but for this past week I am just doing what feels right. I don't have any really specific competitions that I am training for right now, so I am more than happy to lift heavy barbells and do burpees..

Tuesday

"Superfly"

4 Muscle Ups

8 HSPU

20 Burpees

100 Double Unders

20 Burpees

8 HSPU

4 Muscle Ups

Time - 7:28 Rx'd

This was a "drop off a cliff" WOD for me, got through the vast majority unbroken and feeling confident, and then hit the second set of HSPUs and just fell from the stratosphere. The last 4 reps of HSPU were a grind and the last 4 Muscle Ups were a struggle. I think I was done with the first set of burpees at 1:38 which was way faster than I thought I could do, but then I got hung up a little on the DUs (no huge sets, all just 15s and 20s up to the 100).. the second set of burpees I paced a little bit in preparation for the last 12 reps. 

I really need to learn to kip HSPUs one of these days.. Going strict is so hard when you get fatigued.

Happy to do muscle ups today, have not done them in a while and they are one of my favorite skill movements when my shoulders are feeling good.

Wednesday

Snatch Grip DLs

8x2 @235 for speed

Nothing special here, just worked on getting really low on my stance and keeping form throughout. 235 is typically quite manageable, but holy fuck does it smoke your hook grip.. damn.

"The Chief"

5 rounds of:

3 Min AMRAP

3 PC 135#

6 Push Ups

9 Air squats

Rest 1 min between rounds

Scores: 5+1, 4+15, 5, 5, 5

Wow. Awesome WOD. This burned like crazy.. The rest hardly helped at all. It only made the first reps of each round feel easy, and then I fell right back into the same muscle fatigue and heavy breathing I was at beforehand.

I found a level of consistency after the 2nd round that I pushed myself to stick to. The key was just doing the power cleans unbroken, the push ups unbroken, and pacing the air squats just enough to catch your breath before the next round of barbell action. Really, really liked this one. Fun to work out with the 6AMers as well, I have been lone wolfing too much, enjoying getting back to the class setting again.