Today was another awesome day at the crossfit gym! Today we started out with some ring-dips with slowly going down and trying to explode to get to the top position. I'm not really strong enough to get those explosive... yet!
Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's
Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.
We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.
/Simon
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You're working hard and that gets you to reap the benefits as well - Congratulations!
ReplyDeleteWe're really proud of you Simon, and happy to have you with us! Now go rest up over the weekend and we'll begin yet another leap of performance.
Last Pr 12:56 and the current is correct! Just keep moving through the burpees and you should go sub 11! I was actually surprised that you didn´t want rubberband-assistance, 11 reps after the metcon before is great work!
ReplyDeleteManne also shaved off 1,5 min of his last time, great improovement.
http://vimeo.com/7863448
ReplyDeleteThanks guys! Awesome vid, great work with it!
ReplyDeleteCheers