Triplet

   Had some trouble getting up early today to get to the box at 0830. No other reason other than I'm not a morning person. Got to the box with little time to stretch out, but quickly worked on opening the back up. I did some shoulder work with the band for my front squats (front rack). Even though I didn't have much time I felt a lot better after about 10-15min of stretching and mobility.

Warmup
400m Run
+
10 sec handstand hold
10 push ups
10 squats
10 walking lunges
30 singles
(x2)
 
Training: (Function)

3 rounds (fast and furious) for time:

15 chin ups

15 front squat - 95#/65#

30 double unders

Results:

7min 54sec (Rx)

   - Felt very good after the warm up and was ready to work. Spent some time getting a few kipping pull ups in, along with some front squats. I have to admit that I haven't done a whole lot of workouts at Rx. I was nervous going into this one at Rx because my squats aren't great. I have a lot of trouble with speed when it comes to heavier loads on the squat. I was forced after the first round to break the squats up a little bit, as with the pull ups, but still knocked them out pretty well. Having Vic coaching today was great. He was on me non stop during every movement which definitely helped keep my rest periods short (a couple quick breaths). I think having someone on top of you the whole time makes you realize how much time your wasting when you just stand there not doing anything, and I have to thank Vic a ton for staying on me today. All in all, very happy with how today went.

  

 - Good conversation went on this morning with Anthony about the games....One thing that I think stood out to everyone during the games was the swim, bike, and the softball throw. I think all three were fantastic elements to be put in the games this year. as far as biking and swimming, both are a part of Crossfit Endurance. If your going to be upset about a swim being involved in a WOD, then you should also be upset about muscle ups, or handstand walks since these are gymnastic moves. I personally have a strong hatred toward overhead squats....but they are a part of Crossfit, so I feel everyone needs to suck it up and learn all the elements that are part of Crossfit, this includes swimming, and biking. It took me a little while to understand the softball throw and I watched a few interviews from the games about it. A few brought up that in Crossfit you have to be ready for anything and that if we're crowning the fittest on earth, they should probably be able to throw a ball. If you pick it apart a little bit, throwing a ball involves strength, coordination, and accuracy. These are all part of the 10 elements of fitness.

Crossfit Games: Behind the scenes