Friday's Workout
PM training:
Crossfit:
1 min. each exercise with 1 minute break after all 5 are done. 3 rounds
KB Snatch and kick outs @ 16kg
KB Lunges (while passing the KB between you legs) @ 16kg
Box jumps
Supermans
Double under Jump rope ( the rope passes under you twice for every one jump)
KB Turkish Get ups 1x5 @ 16kg
KB Arm Bars 1x3 @
Burpee Clean and Press as many reps in 1 minute with 1 minute rest in-between
135lbs x 10, 7, 5, 5, 5
OVERVIEW
Well I went in for Comp team practice and I come to find out the coaches are out of town and didn't really tell everybody in the most effective way. So one of the girls that runs the gym also just got certified in Crossfit not too long ago and asked if the guys that showed up wanted to do a workout. Well I'm here already. The workout was very hard. The first exercise we did in the rounds was a KB snatch but then we place the KB down and put both hands on the floor and kick out legs out and back. The Supermans are not what some might typically thing. From standing position I sit down and roll halfway back so my feet are over my head and touch the ground then I roll back and to my feet and put myself into pushup position, do the pushup and then jump up. yeah kinda long explanation but it's not on youtube, or at least it called something else on youtube.
This is a KB Arm Bar
After wards I thought it would be a good idea to show the trainer the Burpee clean and presses that I do, bad Idea. I showed her and told her what I can do and that I want my goal to do in 1 round, 10 reps in 1 minute and repeate for 5 rounds and told her that I average 7 and go down from there most of the time. Then she says, "yeah, show me. You can tell me all you want but if I don't see it how can I believe you." I thinking, Man I just got done a workout and I'm tired and she want's me to do this now. Well I did it and I didn't even think I could get 10 in the first round. So as of now I have a new PR.
After that I was beyond dead. She was impressed that I was still able to do anything. I guess having someone there to push you really does help.