Monday I did a quick WOD from the Canadian Regional: 50 double-unders, 10 burpees, 40 double-unders, 10 burpees, 30 double-unders, 10 burpees, 20 double-unders, 10 burpees, 10 double-unders, 10 burpees. It took me 5:23, and I wasn’t happy. My double-unders were terrible! I usually look at them as rest in a WOD, but when you’re missing them, they eat up time and energy. I am definitely re-doing this WOD and going sub-5. I crushed the burpees, which is the one positive I will take away from this.
Tuesday was a nasty number designed by Mike to challenge my strength in a met-con. The goal is to get me moving faster through the movements. The WOD was AMRAP in 8 minutes of the following; 5 squat cleans/push presses followed by 15 toes-to-bar. I finished with 3 rounds and 5 cleans. The toes-to-bar I broke up into sets of 5. My goal going forward is to always get sets of 10. Even if I need to stop kipping them and do singles, I won’t get off the bar until 10 reps are finished or I fall off! After the workout, I joined the evening CrossFit 204 class.
Wednesday I did more burpees! It was 25 wall-balls and 25 burpees for 3 rounds. It took me 10:33. I have no idea if this is a good time, but I did work really hard. The wall-balls are easy for me, but burpees never get easier. If they are easy, you’re not working hard enough. The first set for both movements was easy. The second set of burpees was immediately hard. I broke them into sets of 5, and took 3 to 5 breaths between sets. The goal was to just keep moving.
You can check out a few highlights of these workouts here.
One more double day until I taper down next week!
Mike’s note: At this point, the goal is really just to improve overall fitness and mental strength. The strength is there, and we just have to make it last longer, and Crystal has to get used to pushing through that burning sensation when she’s tired. We’re making great progress on both fronts, with a good test of our training coming up on Jan. 15 at the FrostFit Games.