Snatch work/met-con

So today we warmed up with the overhead snatch, 5 reps at a time. I got up to 95#, I'm still working on keeping my stance narrow, but near the end Justin commented that I was no longer moving my feet out when in getting under the bar, so I feel like I'm starting to get it.

After that, the WOD looked like this:

20 min AMRAP
6 ring dips
9 KB swings 52#
12 jumping lunges 30#

I only managed 7 rounds, it was the ring dips that really slowed me down. I should've gone up to 70 lbs for the KB swings and maybe 35 lbs for the lunges. They were really easy, I never had to break up a set nor rest between sets, guess I had enough rest with the ring dips. I could only bang those out 1-2 at a time. Seems that my chest is still my weak point: burpees, ring dips, and pushups all seem be be the exercises that take me the longest. I can tell that my chest is developing, can't wait for when it catches up with everything else.

On a side note, I'd like to report that my hip has really been feeling better since my visit to the DO, I now see him about once a month for maintenance.

On another side note, I feel like I'm getting better at hand maintenance. Although we haven't done any pull-ups this week, I feel like I'll be prepared with my new-found tape grips. Today I found an article, "I've got to hand it to you", teaching some athletic tape origami at crossfitvirtuosity.com. It's a fantastic how-to on making a tape grip that won't bunch up when doing pull ups, yet will protect ripped calluses.

FYI, at crossfitvirtuosity they have a blog post about muscle-ups, and they feature Jerry's vid muscle up 101, always cool to see some CFOT recognition.

I've figured out what makes me keep coming back to Crossfit

So I woke up today at 5:00 pm, and let me tell you 14 hours of sleep will cure any muscle soreness.

I have to say what makes crossfit isn't the exercises or diet, it's the people in the community, it really is a brotherhood (btw Katie, Cara, and Adrienne, I use brotherhood to include women, I am think of y'all). One only need to look at the comments to a crossfit blog to see how much crossfitters care for and support each other.

To demonstrate the commodore that is crossfit this blog will give a shoutout to someone in the Old Town community once a week. Who better to start off with than Jerry, who runs the Crossfit Old Town, will be highlighted. Jerry is always pushing us, never letting us give up or take it easy. Yesterday when I was almost done with Fran, when I really wanted to give up I wheezed out that I felt like I was going to throw up, to which Jerry responded, "you can throw up later, after you get these last three chins done." I finished the three chins, and I think I would have felt worse afterwards if I had rested more and hadn't pushed myself to a sub 20 Fran. Jerry expects more out me than sometimes I do, and I think that's a good thing.

The people of crossfit really are what makes it so important to me, and I hope to demonstrate this through this blog.

Just as a heads up, this upcoming week I plan on continue blogging about dealing with the torn rotator cuff (It's still an issue, unfortunately), and rather than post the xls file for Zone groceries I'll just list it here on the blog.