One arm, then the other…

This is going to be an odd week with a holiday in the middle, but after being very hit and miss in the last couple of weeks at crossfit, I think it’s a good week to catch up a little and get back into the swing of things. Yesterday’s workout left me gasping on the floor, but today’s definitely gave me some challenges as well.

windmill
Still a better Windmill than mine without weight today. 🙂

Made it in for the 8:30 class with AJ. We were joined by a whole bunch of folks – Todd, Melissa, and their daughter; Larry & Karen; Dave; Dee; Bri; Sarah; a new gal whose name escapes me; Jake… it was a busy class. And we had both Drea & Lara coaching this morning, which was great for such a large crowd.

We did the same warm-up as last night. I chose to run (weird, right?) and then we did 20 mountain climbers, 10 lunges with PVC passthrus, 5 windmills each side (I did it without a dumbbell), 10 goblet squats (35# kettlebell), and 10 kip swings.

From there we stuck with the PVC pipe and did some OHS work and then some light dumbbell OHS and snatch work. We did a few varieties of bar muscle-up progressions… kipping and pull-ups, kipping and chest to bar, kipping and full bar muscle ups… I am getting closer I think, but today wasn’t the day. 🙂

Dumbbell-Single-Arm-SnatchAnd then we gathered our equipment, found our space, and dove into the workout:

  • Metcon
  • Score Type:: Total Time
  • Performance:
    • 3 rounds for time of:
    • 10 dumbbell hang squat snatches, left arm
    • 3 bar muscle-ups
    • 10 dumbbell hang squat snatches, right arm
    • 3 bar muscle-ups
    • Men: 45-lb. dumbbell
    • Women: 30-lb. dumbbell
  • Fitness:
    • 3 rounds for time of:
    • 10 dumbbell overhead squats, left arm
    • 5 ring rows
    • 10 dumbbell overhead squats, right arm
    • 5 ring rows
    • Men: 20-lb. dumbbell
    • Women: 15-lb. dumbbell

jim-carrey-ace-ventura-armsSingle-arm movements are still not all that hot for me. But they are getting better. So I did the best I could:

  • 10 dumbbell hang squat snatches, right arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups
  • 10 dumbbell hang squat snatches, left arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups

I have to say I had some concerns after the warm-up, but I struggled my way through it and finished in 9:17. AJ used an 8# dumbbell and jumping muscle-ups on a low bar, finishing in 10:58.

Any time there are single-arm movements in a workout, I grumble. They’re always slow and awkward for me and lighter than I think they should be. I possibly could have tried a 25# dumbbell today, but it would have just slowed me down and I felt slow enough.

Thumbs-up-clipart-cliparts-for-you-5Everybody was moving right along today! So great work 8:30!

And a quick shout out to Lara, who is working through her Level 1 coaching internship with Drea. She led the warm-up today and was helping with some adjustments throughout the work-out and the skill work. She did great and answered a few questions/concerns I had off the bat, convincing me not to go with overhead squats instead of hanging squat snatches. 🙂 Thanks Lara!

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