Bruised and battered!

Friday was a new  one.

Single-arm Kettlebell Clean and Jerks - Max reps 10 minutes 20KG

Upon first glance,  I thought we had done this one before - a long long long time ago.  I was wrong - that one was snatches.  So this was a new experience.  I've also never really worked with the big KB - the big 20KG.  I have the 16KB down fairly well, but this was the big boy.  The big bomber!  ....and it was an 8am workout to boot!
After trying it once or twice, J recommended pacing at a rate of 6 per minute - 1 every 10 seconds.   This is the beginner rate that I should shoot for since I was working with an untested weight.   This worked fantastic!! I will have to remember it in the future.  I did the first couple rounds with the every 10 second pace.  One minute left arm, one minute right arm.  After those first couple, I decided to do six, and give myself a good 20-30 second rest.  The last round, I hammered out an extra 2.  So I ended with 64 reps.  I was quite happy with that, and actually felt a bit like I could have gotten in a few more (one or two per round - not a plethora!)  I'll have to give it a shot next time.

Saturday - Annie, 50-40-30-20- and 10-rep rounds of: Double Unders/Situps.
I'm still struggling with the double unders!! But I managed to eek a minute or two off my last time - ending with 14:50 or so.  Someday I'll be able to do this one without having big black knuckles the next day!

Today - "Heavy Fran" 15, 12, 9 rep rounds of 95# Thrusters and "weighted" pullups.  Well, I can't do weighted pullups.   I tested 2 red bands and 1 red band. I couldn't even kip my way up on the single red band.   So, I went with the double red bands.  I decided to do the pullups dead hang if I had to do them in my usual reds.  So, I did my heavy ass Thrusters.  I was more motivated to get the Thrusters done as unbroken as possible because to get them up, I was going to have to clean them from the floor.  So the goal was to do as few extra cleans as I could manage.

Round 1 - Thrusters -10/4/1 (what the heck was that?)  Pullups I did 9 dead hang, very slowly, then Jonathan looked at me quizzically and said, "you can do kipping - just get all the way OVER the bar" So kipping it was to finish this off.

Round 2 -Thrusters - split into 8/4.  Then pullups.

Round 3 - Thrusters - split - 6/3.  Then pullups.

Ok - I admit it - because I was kipping I don't think the pullups were as difficult as they should have been, so I feel like I cheated a bit.  Next time I'll have to go lighter bands somehow. 

Overall not bad - but these 3- well, really the first two workouts have left me bruised and battered.  My knuckles, my biceps (from the KB smacking into my arm - yes, I know it's not SUPPOSED to smack...)  Ah well, the joys of Crossfit -  I wear my bruises proudly!