Met up with Tim and Pete at the box today to just practice some movements (HSPU's) and some heavier weights (24kg KB swings).
It was a lot of fun, low key. A nice change of pace.
I practiced my handstand pushups a bit - hands on red plates (5kg) and head down to ab mat (a little more than 60cm off the floor). I then made myself do a set of 10 - it took about 5 minutes even though the first 5 were done in about a minute. Need to work on endurance - I also found that kipping didn't necessarily help as I'd get stuck at the bottom while setting up for the kip. If I can manage to just gt my head to touch and then push right back up it's almost easier (or so it seems).
Coach Match helped Shonelle and I with some muscle up skill work. We can both get about half way up on the pull but both fail on the transition. He had us use a low set of rings and sit on a band to allow us to practice the movement. I still found it tricky but Shonelle rocked it. My bets are on her for the first muscle up.
Was about to call it a day and just do some mobility work when I realized I hadn't gone anywhere near the KB's. Specifically trying to swing the 24kg as it's a standard for the girls for this upcoming weekends WOD Team Championships workouts. Tim had suggested that I do 20 swings at a minimum and so I did. I need 2 half swings to get it overhead fully but then I can easily do 5 swings (probably more) before my hands start to rebel. I did 4 sets of 5 and called it a day. It was however funny to pick up the 16kg KB for one swing afterwards - felt very easy. Ha.
Fun day - low key crossfit - it's a nice change once in a while.
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