pre wod: strength.
7x1 front squat
40/60/70/80/90/100'fail'/95kg pr
Wod:
3 rounds of
9 clean and press 60kg
15 pullups
21 box jumps 24"
time=11:31
Arvo wod..
Amrap 15 of
5 muscle ups
5 oh squat 50kg
300m row
total = 3 rounds (9points)
evening wod..
gymnastics
Today was full on. But i enjoyed it all and will have more days like this in the future. For the pre wod in the morning we used 10kg kb's on either end of the barbell for the first 5 sets, then replaced them with bumpers for the last 2. This use of kb's suspended on bands made the front squat much more challenging and fun. Even the slightest movement would send the barbell shifting violently from side to side. Great to mix up a pretty standard exercise like that. I set a new pr on the front squat '95kg' after missing 100 (too keen!).
The Morning wod was very good aswell, a mixture of strength, gymnastics and monostructural, the cornerstones of crossfit.
The afternoon workout consisted of 3 exercises that i have not had much exposure to in a wod before..saying that, i really liked this workout and gave me more confidence in my muscle up ability. I set a pr of 5 consecutive m-ups in the first set. the oh squats felt good and i took the rowing a little easy.
Challenge Stadium holds a gymnastics class every Tuesday and Thursday night, which unfortunately sells out rather quick! The class was heaps of fun and dabbled in various skills including the beam (sucked so bad at balancing on these!) some handstand and mat gymnastics like capoeira and even got to pull off some backflips into the foam pit! Going to keep doing these classes and im confident that it will greatly improve skills in the various attributes of fitness: strength, balance, coordination, muscular endurance. With a bit of practice maybe even be able to pull off some of these bar skillz!
