Today's workout from Crossfit Cove along with my results and comments.
We worked on our gymnastics progressions. I'm on the muscle up track and we did a few ring exercises (strict ring pull-ups, etc.)
10 Power Cleans
18 Box Jumps (jump up/step down)
10 Min Time Cap
Fitness (FX) – 115# – 20″ Box – 7:18
This past weekend I went (as a spectator) to my first CrossFit competition (more on that later). After spending a few hours watching the athletes there compete one of the things I realized was that I need to work on my form for a lot of movements. While my form is okay for some things, there's definitely a lot of work to be done in regards to being more efficient and not reverting to bad form as volume builds up during Metcons. While I have been going up in weight lately and hitting a few workouts at RX weight, I realize I really need to go back down in weight so that I can work to seriously improve my technique. So, for now, I'm going to stay with Fitness (FX) weights/levels until I feel like my Metcon results are improving significantly, and my form and technique is much better.
With that said, even at Fitness (115# and 20″ box) this one was pretty tough. Those box jumps killed me. The weights were fine but I really just had a hard time getting up on the box. I didn't want to revert to step ups so my time ran up a bit (7:18 — which was near the end of the pack). I have to assume that this was mostly due to the garage workouts I did with the kids the day before in the Garage with 24″ Box Jumps, Deadlifts and Squats.