There are a bunch of terms and acronyms in Crossfit that get thrown around… Metcon. AMRAP. Chipper. Today was the last one. (For some good definitions, check out this page from Iron Hero Crossfit.) And we definitely chipped away at it a few reps at a time…
It was another crazy day at my house with half my family heading out on a trip, but I made it in for the 8:30 workout with Coach Bill today. And we had a fun group – Logan, Todd & Melissa, Carrie, and Lara. So we started off with Nicole’s warm-up before doing a bit of box, barbell, and medicine ball work to get ready for the movements in today’s WOD.
We did quite a bit of work on pistols off the box today — and I have to say I definitely still struggle with them, but I’m starting to get a bit better — maybe. 🙂 Beyond that, we did some work with deadlifts, cleans, and front squats — with a medicine ball at first, then an empty barbell eventually adding a bit more weight.
For some reason, I really struggled today with simply shrugging with the bar. Worked fine with a medicine ball, but as soon as I got a barbell in hand it went wonky. Pulling too soon most of the time. So though the workout called for 135# at the performance level, I tried 115# and didn’t look all that hot, so Bill had me shift back to 95#. No arguments from me.
So what was the workout? It was a chipper for time:
- 40 single-leg squats, alternating
- 35 wall balls (20/14# performance, 14/10# fitness)
- 30 box jumps (24/20″ box performance, 16/12″ box fitness)
- 20 deadlifts (135/95# performance, 95/65# fitness)
- 15 power cleans
- 5 front squats
I ended up doing somewhere between performance and fitness, so let’s just call it “fitness.”
- 40 pistols off the box, starting with a 20″ box for the first 20 and shifting to a 24″ box to emphasize control of the leg on the downward path
- 35 wall balls (20# medicine ball)
- 30 box jumps on a 20″ box (combination of a handful of box jumps and mostly step-ups)
- 205 deadlifts @ 95#
- 15 power cleans @ 95#
- 5 front squats @ 95#
- Time– 11:05
This particular combination of movements — pistols and wall balls — really creamed my knees to the point where box jumps were awkward and dangerous. I nearly fell on my first one and really only did about 5 before I shifted back to step-ups. Deadlifts weren’t bad, but power cleans were a struggle with the shrug again, and the front squats weren’t awful.
I did break up the wall balls more than i wanted, though had a couple of sets of 10 mixed in with some sets of 3-5. I’m a little gun shy of having the ball smack me in the face again, so I was way too far away from the wall. But other than that I kept moving pretty well. I did break most of it up, but in decent sets without a ton of rest between them.
Long story short, my knees are ticked, but I did ok. 🙂
We’ll see what tomorrow’s workout is before I determine whether I’m going or not. 🙂 But I will be there Saturday for the gymnastics class ahead of doing an online event for an online gaming convention I’m participating in.
Great work today folks – you all moved right along! And thanks for the encouragement Bill!