Friday, February 24, 2012

Friday's Workout

I'm doing the first CrossFit Games Open workout (7 minutes of burpees) tomorrow, so I was initially hesitant to show up for this morning's workout. Maybe it'd be better to get some rest, I thought.

But I'm glad I joined the rest of the 5 a.m. crew. Not only did I get to work on front squats again, but we got to practice burpees, too. Plus, with Tim on the East Coast, we were treated to another 5 a.m. coaching appearance by Trish.

Strength Skill:
  • Front Squats (3-3-3-1-1)
On my fourth set, I matched my previous PR, and felt strong doing it. Sadly, we ran out of time and I didn't get to shoot for a new personal best, but I definitely plan on continuing to keep front squatting at home. My immediate goal: New PR by the end of next week.


3 rounds:
  • 1 minute of overhead squats (45lbs / 35lbs)
  • 1 minute of burpees
  • 1 minute of knockdowns (a.k.a. deck squats)
  • 1 minute of shuttle runs
  • 1 minute of rest
Score = Total reps

I was psyched to get a little preview of how tomorrow's burpees will feel, and used the WOD to try to practice what I learned from Carl Paoli's videos. The "kipping" motion doesn't feel smooth and natural to me yet, but I bet that after 7 minutes of burpees tomorrow, muscle memory will kick in. Either that, or the wheels'll come off in spectacular fashion. Regardless of what happens, it should be fun, right?

Result: 183 as RXed.