Drop-in at Crossfit Verve (Denver)

Finally made time to do a drop-in and 200% worth-it. Awesome people and coaches - will definitely do it again!


WOD
Badger
3 Rounds: 30 squat cleans, 30 pull-ups, 800 meter run


RESULTS
red band, 40-ish# sand bag
35 and some minutes


ANALYSIS
So this was awesome. We worked on pull-ups before the WOD and I cycled 5 pull-ups in THREE SETS! That was cool... I was just really getting the push-away from the top piece - thanks Christy!!  Loved loved loved working with sand bags. I had never done that before, and they ran out of dumbbells so they put me with a lovely lady that was an amazing athlete and we sand-bagged the WOD.  Tough work, but again really fun.  The run was my killer... the pull-ups were actually ok.  Hard to catch a breathe in Denver but really glad I took time out to workout and meet some awesome folks.

The FUN WOD (and hard WOD!)

WOD
Max Weighted Strict Pullup
1-1-1-1-1-1
Then.

15 Minutes AMRAP:
30 Double Unders
7 Squat Cleans (95/65)

RESULTS

#25 negative pull-ups

65# 7 rounds + 5cleans

ANALYSIS

Since I can't do a strict pull-up without the band, Andrew had me working on the negative.  It was pretty funny when I reached my max - you just kinda go straight down off the bar :) I was able to do 3 second holds  on my way down with 25# and a 1/2 and 1/2 grip.  When I tried both hands griping outward, no such luck!

My double unders were pretty damn good for not doing a WOD with du's in a month+.  I had fun with this workout.  As soon as you start you are winded and it doesn't stop until you stop moving. I was really proud that I cycled through 7 squat cleans without a rest almost every round. I also got my ass on the bar and completed 5 squat cleans with time running out... I don't usually do that.  All in all, fun and I felt good about myself afterwards. YEAH!

... And I'm feelin' good.

WOD
8 Minute AMRAP:
8 Push Press
8 High Hang Squat Clean
8 Burpees
Rest 3 minutes…

4 Minute AMRAP:
4 Push Press +25% starting weight
4 High Hang Clean +25% starting weight
Rest 3 minutes…

2 Minute AMRAP:
Clean and Jerk +50% starting weight

RESULTS
first AMRAP: 65lbs, 4 rounds (I think?)
second AMRAP: 75lbs, 4 rounds +4 press
third AMRAP: 85lbs, 10 rounds +clean (no jerk)

ANALYSIS
I was dreading this WOD. In my head it just sounded so long - and really hard work. Now that it's done, I like it!! I could have done without the burpees (obviously ;). I had zero speed getting those done after lifting. But I enjoyed working on "getting under the bar" and performed really well the second AMRAP. Solid performance.

In regards Paleo challenge, I am feeling MUCH better today and am hoping moving forward all withdrawal symptoms are gone. Two new food obsessions: balsamic (on everything) and fish for breakfast. Weird, I know but these two flavors have been the source of my cravings this week. So this morning I had a simple egg and salmon scramble along with some crunchy cornichons. Lunch was quick and easy with 1/2 glass of coconut milk (which I am learning to like), portobello mushroom cap stuffed with browned meat, onions and pepper (seasoned with garlic, mustard seed, red pepper flakes and S&P), heirloom tom's drenched in balsamic - amazing. I poured the extra balsamic over what was left of my stuffed mushrooms when I was done. Continued deliciousness.

Heading over to a friend's for dinner tonight and making chicken marsala and warm arugula salad - and maybe the peach pie which I am now obsessed with because its awesome!