Fitness-8/11-sdhp/box jump/run, nemesis work

Tuesday WOD

We went after a great one today. The triplet of sumo deadlift high-pulls, box jumps and running. And we went heavier and higher than wods usually call for. And as far as volume goes, it was right in my wheel house. Wods in that 10-12 minutes and under range are my strength. Today, the wod was 2 rounds of the following completed afap:

6 on down to 1 (6 of each, then 5, then 4, etc.)
-sdhp, 135#
-box jumps, 30"
-run 400m

time=9:05

I g0t after this one hard and fast and without ceasing. I never stopped for more than one breath (trust me, I count). This was the best I've felt going into a wod in months and it showed. I felt like the 30" box was easy and think it might be time to go to the 36." The 135# high-pull was heavy but at only 6 reps as the high set it was cake. You turn that into a 21-15-9 wod and even though you only add 3 more reps total, the dynamic completely changes, especially on that heavy high-pull. My run felt strong. Going into this one, fellow CrossFitter and gym stud Ben K. had posted an 8:21 on the board. I thought I could beat it and fought through accordingly. I don't think I could have moved much faster than I did through the two dynamic movements. But could have transitioned faster. And the run is where he got me. I think my first one was about 1:30 and the second closer to 1:50. I think he was in the door on both in well under 1:30. I'll get him next time, good stuff Ben!

After I recovered, I went to work on some nemesis skills. Our gym has recently adopted the skills chart Dave Werner of Level 4/Seattle CrossFit created in order to help with goal development and progress assessment. Dave is the man (you're in great hands down there Evan)! Check out the skills chart here if you aren't familiar. What I decided to do is go through the entire chart and circle the skills I'm not capable of, or not sure I'm capable of, in every level. And trust me, there're a lot. S0 I've started with the first two levels and will begin to check skills off the list as I attempt them and if I'm not capable now, I'll work on those skills until I can cross 'em out. There's only one skill I don't have under my belt in the first level, the l-sit. In the second level there're a few more, in the third level more yet and in the fourth level, there's only one I currently am capable of; the row. So I've some work to do. Today I did the following:

-modified L sits, 10 sec on/10 sec off x 6 rounds
-30 v ups unbroken in 44 seconds
-45 second handstand hold
-handstans holds, 10 sec on/10 sec off x 3 rounds

It doesn't look like much when you read it but this was a good bit of work for me. I was able to cross the 30 v-ups unbroken off the list. L-sits and handstands need more work. I'll look forward to it.