Wednesday, January 13, 2010

WOD: Pull-ups, push press, and box jumps

Today's WOD:

Back squats 2-2 @ 100% (140#)


3 rounds for time of:

10 pull-ups
15 push press 75/55#
20 box jumps

My time: 10:12. The back squats were not bad at all. Really! As for the WOD, I was able to get all 10 pull-ups in a row and all 15 push press in a row on my first round - the second and third rounds didn't go as well. I will say it again, I really really need to work on box jumps. My technique is just terrible. I land hard on the ground and just stop, then need to start all over. I have to figure out how to make myself just touch down on the ground and pop right back up. I don't know why this is so hard for me. I don't know what's wrong with me. I think I need to practice it outside a WOD. Regularly, until I get it.


There are a lot of "needs improvement" items that have been going through my head lately. So here's a list of things that I'm working on for Sectionals and for my own personal goals (in order of priority):
  1. Chest-to-bar pull-ups
  2. Improve speed on box jumps
  3. Improve max on snatch and clean and jerk
  4. Get more consistent at double unders
  5. Ring dips and false grip pull-ups to get to muscle-up
  6. Handstand pushups (more ROM) and freestanding handstand (to conquer fear)
There are probably more, this is just what I can think of right now. Just when I start feeling good about how I'm doing, I realize how much more there is to learn! But that's a good thing, I don't want to get complacent. That's why CrossFit is so motivating - you can always push yourself to improve at something.


I photographed my groceries the other day. Mike saw me doing it and said, you know, normal people don't do that. Yes, I know. But when we started the first Paleo challenge in May, Tim posted a photo of his grocery cart filled with paleo foods and for some reason it totally motivated me. So here's hoping this motivates someone else.

And because I really can't stop taking pictures of my food, here's the salmon in a coconut milk sauce that I had for dinner last night. The sauce was just heated coconut milk with a little salt, garam masala, and dried basil stirred in. Fresh basil would have been better. For those of you paying attention to Zone portions, I had a handful of raisins with this because the carbs were really low.

1 comment:

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