Monday mish-mash

I was helping out at the box this morning, so I used the gap between 6:30 and 8:30 classes to start the 603/Whole9 PTP program.

First I did my own warm-up (see below), so I was really sweating by the time I finished the buy-in.

Buy-in

3 rds (only did 2 + 1 handstand)

• 20 sec handstand (used HSPU harness)
• 15 kb swings (16k) -- these felt heavy for some reason!
  
• 10 box jumps (20'')
  

Deadlift

• 1RM = 185
• Set 1: 60% = 110; 5 reps
• Set 2: 90% of set 1 = 100; 5 reps

Press

• 1RM = 80
• Set 1: 60% = 45; 5 reps
• Set 2: 90% of set 1 = 40; 5 reps

Cash out

3 rounds (only time for 2) -- 12:25 (took a video, so that took up some time)

• 30 double-unders
• 15 KTEs

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Am I the only one wondering how my KTE's look? Yes? Well, here's a video anyway. heh :)



I'm thinking I'm starting to do them closer to corect, because my shoulders were getting tired and sore after round 2 of 15 reps. So I must be engaging them...

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In addition, I started putting together a personalized warm up, which is one of my goals. I used a CrossFit Journal article and my experiences with warming up at Ultimate CF and CF KoP to create this baseline routine.

W/U:

• Run, at least 400m
• Row, at least 500m - focus on maintaining low stroke count and 2:10 pace (H/T Ultimate blog)
• 3 rounds with PVC:
  - 10 shoulder dislocates
  - 10 good mornings
  - 10 OHS
• 3 rounds:
  - 5 ring dips (floss)
  - 10 pushups (consecutive, on toes)
  - 3 dead hang pullups (floss/skinny band)
  (will work on increasing these reps as I get stronger)
  

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Talked to Joe a bit about my cooldown, and to help with maintaining lumbar curve during deadlifts, I'm definitely going to incorporate hip extensions there. Not sure what else I'll include, maybe a rope climb? Got some instruction on that on Saturday from the husband, plus watched a few videos last week.