CrossFit Asheville WODS • January 11, 2010, at 7:02 am
Thrusters and Jump Ball
I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder. It’s good to be alive.
I was up at 3:30 am, listening to Yael deal with a crying J. Z. But this had only limited success and by 4:10 I was myself trying myself to change him, swaddle him, comfort and calm him, and get him back to sleep. It didn’t work. Unfortunately, at 4:45 I was forced to leave Yael with a calm but awake and still sort of fussy baby. I needed to get some food and coffee prior to the 5:20 am WOD. As I left the house at 5:08, I could hear Yael working with a still fussy baby. I worried a bit that this would come back to haunt me. Now, at 6:50 am, everybody in the house seems to be asleep. Maybe I’ve escaped unscathed?
Crawling and pose-running, stretching, etc. Front squats, Knees to Elbows, Kipping Swings, and … something else I forget at the moment.
I consulted with Shanna; I had last worked Thrusters in November, establishing heavy 5 rep and 3 rep max efforts. Even though it had been six weeks, it was time for a 1 rep max.
Result: 10 x 45 / 5 x 95 / 1 x 115 / 1 x 125 / 1 x 135 / 1 x 140 (PR) / 1 x 140.
Not too shabby.
WOD: “Jump Ball”
A fun little WOD:
This WOD was last done on Oct. 27th. I wish I had looked it up in my journal before doing it. I went lighter… but a lot faster. Last time I did it as Rx’d; this time I used only 20 kg and 20″ box. But, I was substantially faster… last time I did it in 9:48, this time, in 6:19. I finished first in my group.