Wiped Windshields

Both of yesterday’s sessions at CrossFit Surmount were packed to overflowing, so I didn’t have an opportunity to work out with a group of like-minded athletes. I’m still nursing a somewhat sore wrist, although it’s almost completely healed. It was probably best that I not attempt bench press 1RM. I did, however, complete the metcon as competitors were attempting back squat 3RM.

Conditioning
10-min AMRAP
5 wall balls, 20# & 10′ target
5 knees to elbows
5 plyo pushups
5 American KB swings, 52#

My goal was to complete all rounds unbroken and to complete 10 rounds. Uhm, I should know better than to not complete a few reps of all activities before starting the clock. I threw 2 air balls during first round! Thus, I didn’t achieve my goal of unbroken reps. Once I got into a groove, things progressed much more smoothly, and the first round of wall ball shots was the only round of any activities that weren’t completed unbroken, including knees to elbows.

I kipped the shit out of knees to elbows.

I completed 10 rounds, and with just a few seconds remaining on the clock completed 2 additional wall ball shots. That made up for the 2 air ball shots.

This metcon was surprisingly challenging, particularly and surprisingly the clapping pushups.

I completed today’s programmed workout this afternoon, immediately after coaching the 11:45amers.

Strength/Skill
Turkish get-ups

I practiced TGUs with barbell, and successfully completed reps @ 45, 50, & 58# — a PR!

Conditioning
AFAP
50 windshield wipers
25/leg DB lunges, 40#
15 back squats, 95#
5 wall crawls
Rest exactly 1 minute
5 wall crawls
15 back squats
25/leg DB or KB lunges
50 windshield wipers

As I knew this was going to be challenging, I determined my strategy: complete windshield wipers and lunges in sets of 10 reps, and complete back squats and wall crawls unbroken. My goal was to have an even split.

Thus, even though I could’ve easily completed more than 10 unbroken windshield wipers when workout began, I made myself drop off of the bar and rest a moment. I did complete windshield wipers in 5 sets of 10 reps. I used 40# DBs for lunges  and completed in 5 sets of 10 reps (5/leg). The lunges were much more difficult than the windshield wipers.

Although the bar remained in the death grip, I did clean and push jerk the bar overhead. I easily completed 15 unbroken back squats and 5 unbroken wall crawls. The clock read 5:41.

I rested a minute and did the same thing in reverse — with one exception. I completed the last 20 windshield wipers unbroken, and I’m glad that I did, as I finished in 12:21. Thus, I completed the down ladder in 5:41 and the up ladder in 5:40. Yay!

Did I do the math right? I used my fingers.