11/16 - Naughty Forties WOD and Vacation WODs

Nasty’s Birthday WOD:  ”Naughty Forties”
400m run
40 KB swings (20/24kg)
40 sit-ups
40 KB circles
40 box jumps (24/20")
40 KB SDHP
40 double-unders / 150 single-unders
40 KB 1 arm swings
400m run
18:54
20 x 20kg KB + 20 x 16KG KB for swings
20kg KB for circles
20" box (full jumps - no step-ups)
16kg KB SDHP
DU's
16kg KB for 1 arm swings

I really wanted to Rx this but my shoulders and back were having none of it after the past week. I'm just tired.  I feel it everywhere and while I've been managing to eat well I'm just not getting the amount of rest I need to (not without trying to though).  I fell really behind on the first 20 KB swings and never really caught up to the rest of the group but still pushed through strong.  Couldn't string together more than about 10 DU's in a row which was frustrating but with only 40 it wasn't too bad.  The 400m runs hurt though - it's still the distance I'm learning to love.

I've reached a point in my Crossfit journey where the rapid increase in weight has slowed and I'm stuck between a 16kg and 20kg KB (our box unfortunately doesn't have 18kg KB's) and between 23kg and 28kg barbells (typically)... I'm trying to balance going heavier while still maintaining movement throughout the WOD - I did most of this workout as four sets of 10 reps so I was still fairly consistent while still pushing my boundaries on strength.  I'm good with coming in at the back of the pack if it means I'm going a little heavier and pushing my comfort zone and then eventually I'll be fast again I just need to put in the time.

Post-WOD:
40 weighted sit-ups (5/10kg)
1:37 (5kg)

This one killed my arms/ shoulders more than my abs - just holding the plate up was hard but it was over fairly quickly.

Tonight I leave for vacation in the Cook Islands.  My planned WODs for the week are:
-100 burpees for time (thanks Jack!)
-'Annie'
-100m handstand walk for time (thanks Tim!)
-'Flight Simulator' DU's for time - 10,20,30,40,50 thought might amend to 5,10,15,20,25,30,35 - each set unbroken before stopping at moving to the next (thanks Match!)

Back in a week!