On Fridays at NextLevel Crossfit weve been doing past Open workouts. We call it Flashback Friday and its been a neat way to look at past scores and compare them now. This was 13.2 which is 10 minutes, as many rounds as possible of: 5 shoulder to overhead (115/75) 10 deadlifts (same weight) 15 box jumps or step ups (24/20) Score is total reps Im not sure if I did this workout before, so I dont have a score to compare to. It was a fun one! My score was 286, which was 9 complete rounds plus 5 shoulder to overhead, 10 deadlifts, and 1 box jump (16 reps) My feet arches were cramping in the end. The deadlifts were the easiest part. The boxes were the most burning! I made it a goal to touch the bar as soon as I came off the box, and not wait to get it to my shoulders. I also made a goal to never stop between the last shoulder to overhead was complete and the deadlifts. Sticking to that plan helped me stay on pace. I also tried to not bounce around so much in the push-presses because I learned from the NLI a few competitions ago that sloppiness with the bar eats away time. I didnt want to start traveling TOO far away from the box. I didnt really know what to do when I got to the box (in terms of a plan)- sometimes I thought it was better to step up because the burning in my legs was building so it allowed me to feel them loosen up before I started jumping, but at the same time I felt the step ups were sooooo slow. But looking at the video, they werent as slow as I thought and Im thinking it might be a good idea to jump until I feel jumping is a challenge, and then resort to only step ups. I feel like my rhythm in step ups is so bad, but again watching the video doesnt seem as off as I felt...Maybe I would do jumps until I start to burn out, then step ups in the middle to keep a consistent pace and breathing, and then jumps again when I need to go all out like in the final few minutes. Will save that strategy for another time and see how it goes :) https://youtube/watch?v=SJN5cPENNvg&list=UUEkfad3GFL762_BR_YrMYCQ
Posted on: Sun, 02 Nov 2014 19:35:37 +0000
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