Last Friday night was everything I ever dreamed of and more. I honestly cannot think of anything I'd rather being doing on a Friday evening than CrossFit Hell's Kitchen Disco WOD. Yes. You read that correctly. Disco. WOD.
“NIGHT GONE BAD” (AMRAP – REPS)
2fer Wall Balls 20/14
KB Swings 32/24
Lateral Box Jumps 20″
Power Snatch 75/55
Hand Release Burpees
This is done “Fight Gone Bad” style.
3 rounds of 1 minute at each station with 1 minute of rest after completing all 5 stations.
I Rx'd the workout (!!) and let me tell you, those 24kg KB swings are HARD. I ended up with 182 reps but only because I'm pretty good at busting out box jumps and burpees.
I can never remember my reps so I've started writing them on my leg. Unfortunately I can no longer read my first round but I added everything up and had someone doublecheck my math right after the WOD.
Before we snatched and burpeed to the YMCA, we worked up to our 1 rep max for the sumo deadlift. Kate was my partner. I love working with her because she pushes me and tends to agree when I say just throw some more tens on there. Her husband Dom stopped in (he goes to an earlier class) and he encouraged us to work up to 185 lbs. The pictures below are at 155# and 165#. I swear my form is better than these photos indicate.
|before I ate a cupcake|
|155# felt so heavy|
|getting neurotic about lining my legs up correctly|
|after I ate a cupcake and really wanting a second|
|I was sticking my tongue out but instead it looks like I'm choking|