Rope Climbs! YEA!!

Today is my rest day as I prep for Fran tmrw morning. We have a January challenge and I am hoping to really improve on my time. Last time I did Fran was in the summer with a green band and I completed it in 9:06.  Tmrw will set the benchmark time for me to improve on across the next four weeks and I will be using the red band.  Christy and Andrew are doing it with me so I will be chasing BIG time - at least for the first 3 mins ;)


WOD
Floor Press 12x2 @65% of Monday


4 minutes for reps of Rope Climb
3 minutes for reps of Burpees
2 minutes for reps of KB Swings (16)
1 minute for reps of Double Unders
*no rest between minutes


RESULTS
Floor Press @65# (Mon max was 105#)


Rope - 3
Burpees - 35
KB Swings - 30
DUs - 19
TOTAL - 87


ANALYSIS
This was the first time I have rope climbed since working out in Kalorama with Christy.  I got the "how to" down really fast, kinda like riding a bike I guess, but couldn't keep my foot grip tight enough to make it to the top of the rope each time. SO, I made it all the way to the top once and then 3/4 way to the top 4 times.  I am not discouraged, next time I just need to wear shorts and knee high socks instead of slippy stretch pants.  Next time I will get to the top 4x.  Burpees as always suck the life out of me and I wish I had pushed myself harder on the KBs - I am usually really good at those!  I am VERY proud of my double unders. By the end of the WOD I was sucking wind big time so I just did sets of 5 and was able to string them together no problem.  Theme of the week - cardio is my weakness right now.  I am going to start doing some speed training on my rest days (Sunday and 1/ mid-week) to see if that helps.

Oh, there you are, Albus..."

New Years goal #1: stay consistent with my tracking of xfit WODs.  I need them to prove to myself that I am indeed improving and its nice to write it down (to celebrate a success, or be honest about a not-so-hot day).  Just be aware that some of the analysis', as I attempt to do this on a daily basis, might be quite short and movements un-linked.  
So, starting with today:
WOD
3 sets of max strict Ring Dips

12min AMRAP:
5 Power Cleans (155/115)
10 Wall Balls

RESULTS

red band: 14, 10, 8

Cleans @ 85# / 8lb ball to top line: 7 rounds +1 clean

ANALYSIS

I wasn't feeling it today. I was sore from Randy yesterday in my biceps - which apparently means I was powering up the weight instead of actually snatching it (this is not surprising - the more exhausted I get during a wod the more "loose" my form).  I also think being back in the office has left me a bit tired and my hips tight!  In any case, my clean wasn't jiving as much as I would have liked but I am happy with this amount of reps.  ALL my wall balls were unbroken sets of 10, of which I am really proud.  Wall ball is not my forte and I was winded after the first set.  Actually, a theme I am sensing here is that is often my cardio that fails first, not my muscles.  Girl gotta hit the road for some speed training to help with that.

Paleo eating is going well. I am really enjoying cooking - and loving using almond flour (now that I found affordable almond flour!).  AND proof is in the pudding... the past few times I have allowed myself a serious cheat (beyond a glass of wine or slices of cheese) my body gets nasty sick.  I think it's trying to send me a message ;)  NO MORE CRAP IN THE BODY!  And I am enjoying following that for now.