Jeff and I attended the 8am session at CrossFit Nittany. This morning’s session was coached by Jen, who warmly greeted us when we entered the box and who engaged us in lively conversation. Jen is a fit athlete and talented coach.
As we arrived early, I got to spend time on mobility before the session began. We then completed a partner warm-up called “Partner Fun Time” consisting of the following:
Run 200m while partner does sit-ups & then switch
Partner wheel barrow up & back
Run 200m while partner squats & then switch
Partner wheel barrow up & back
Run 200m while partner does pushups & then switch
Jeff was, of course, my partner. I completed about 20 GHD sit-ups, 40 air squats, and 30 HRPUs.
Strength
Back Squats
1×5@80%
1×3@90%
1×2@95%
1×2@100%
There were about a dozen athletes in attendance and only 3 racks. Even I can do the math. I shared a rack with Jeff and another very tall gentlemen. The rack should have been lowered one more notch, as I struggled re-racking. I also ran out of time, as I warmed up with sets of 135 & 155# before completing 3 reps of 175 and 2 of 195#. As folks were already warming up front squats and getting ready for the WOD, I didn’t want to hold up anyone. I’ll get back to my routine Thursday when I return to CFZ. (Michael Kelley, I don’t miss you. Not.One.Bit.)
Conditioning
4 rounds for time
5 muscle-ups (or scaled versions)
10 front squats, 135#
30 double-unders
This was tough. I completed FS and DUs outside, as the box was full to the brim. My goal was to complete rounds of muscle-ups unbroken, as I can’t recall completing a met-con that included 5 muscle-ups. And, if I’ve done such a met-con, I know I wasn’t able to string them together.
I did indeed complete all rounds of muscle-ups unbroken, although I did struggle on the very last rep. Jen was kind enough to provide encouragement, and I’m most grateful! Bryan had also arrived, and he gave words of encouragement. (Bryan, I plan on visiting each time I’m in Reedsville. Just so you know.)
I completed first two rounds of FS unbroken, the third round in reps of 6 & 4, and the last round in reps of 4, 3, & 3. FSs were tough!
I was obsessing about damaging the cable of my Rx jump rope, since I was jumping on asphalt, and this impeded my performance. I only completed the last two rounds unbroken.
Total time = 10:13
I was a sweaty mess when all was said and done. I very much enjoyed this met-con, and give it a score of 9.
CrossFit Nittany is a great box! If you’re in the State College, PA area, be sure to visit. You’ll be warmly welcomed and provided great coaching.
Tags: double unders, front squats, low-bar back squats, muscle-ups
