Accomplishing even more at the box

Me and Tobie relaxing and encouraging others

after finishing 15.3 CF open at the box

of which I worked the Masters (55+) WOD.

Below is the RX left side- Scaled right side.

7 muscle ups - I did ring rows and dips

which mimics the same movements in muscle ups.

100 double unders (jump rope)

or 200 single unders

50 wallballs-10# I used.

My job was to do as many rounds as possible in 14 minutes.

It was a really LONG 14 minutes.

You'll have to read to the bottom to see how I did.

In the meantime an update on some gains I made physcially.

Notice the knee with the blue sleeve?

We're coming up on 2 years after surgery - and look at me sitting Indian style

On.the.floor - with my knee bent.

That wasn't even on the radar when I first started.

As a matter-of-fact, when I first started that puppy wouldn't bend

much less in that direction.

It was frozen in time.

So to speak.

Oh and the tank top says grandma in beastmode.

Bwahahahaha Love it.

AND

Here we are in action!
 Single unders, double unders. 

100 - 200

I do have a rope in my hand - however, back a year ago,

all I could do was bounce gently on my toes.

And you guessed it - I'm doing single unders. Double unders

take a certain amount of coordination that I haven't yet acquired.

I can whip that rope around now and knock out the jumps.

Which is why you can't see the rope I was

going so fast.

 And then the wallballs - 50 of them - were tough - because you 

need to squat down below parallel and heave

that (mine was #10 ball) wallball up to the thin red line.

Manly men need to fling it up to the big red line.

I'm still having trouble hitting that line everytime

but I can bend down and fling.

I'm thinking I just need to be taller.

It was alot of fun and totally exhausting.

I did 512 reps.

Next year it'll be even better because I'll be able to do even more.

Doing even more stuff BETTER!

I haven't done a crossfit update lately and I am extremely pleased at the progress I'm making.

Oh Yeah there are days and there always will be.

Because one thing I can say for sure - easy isn't a word used in crossfit.

EVER. Neither is can't. 

Remember those situps I talked about here-3rd paragraph. Well check it out - those are my pink nanos (blonde hair - Marvi is the other pink nanos) glued to the floor and I'm sitting up without anyone holding those babies down to the floor. 

And now I'm doing V-Ups to strengthenmy core in order to do pull ups, knees to elbows, toes to bar on the monkey bars (rig).

AND GUESS what - I'm bouncing instead of jumping rope - But I CAN jump rope now. Single unders - As soon as I can get that extra bounce out - double unders are on the radar.

Ball Slams - are without a doubt not fun. You start in the postion I'm in now and throw that ball down with your entire body, and while your bending down, scoop the ball up in one motion to slam it down again. I couldn't move for 2 days.

And I made it to the monkey bars.Woo hooo- jumping pull ups - to the chin. And I can do that-its sort of like bouncing with an attitude. 

Step ups on the boxes. And the boxes are getting taller. Hmm...my hands shouldn't be on my knees. Busted.

Deadlifts - 75 lbs. (I think) WHO KNEW! And in a WOD - Not just during a SWOD (strength workout of the day). I kinda like deadlifts.

This workout was a tough one. Deadlifts and stepups (or box jumps) Legs and arms. Arms and legs. And I can see my body changing. 

And this workout involved running. LOTS of running (you can read my thoughts on running here ) 

and modified rope climbs (one day I'll get to the top) are all I can remember about this WOD - 

I'm pretty sure many other things were involved which is why I'm on the floor at the end. 

Good thing I had my tunes - because I was there for awhile. 

And I wasn't the only one.