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.
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!
