Tuesday: Simple Jack + Rack Pulls and Core

Part 1: Know Jack (Day 5 of Crossfit Virtuosity's 12 days of xmas workouts)

• 250 jumping jacks for time

Good: 12m, Better: 9m, Best:6m Good: 6m, Better: 4m, Best: 2m

These G/B/B times must be a mistake. I did this in 3 minutes. (it was a bad guess by the poster - I straightened him out)

(Keep in mind, this DID start to hurt my foot after about 150 or so take it slow on other jumpy/runny workouts and allow for better performance once healed on some of them. I was barefoot tho, so maybe will be better with sneaks. We'll see)

----

Part 2: Max Effort Rack Pulls & Core...

Warmed up with 5 pull ups, in-place barbell lunges (95lb x 4/side), 5 pull ups... and a little stretching.

Rack Pulls
Was a mess. Was gonna do 3-3-3-1-1-1 but was so slippery holding onto bar and was so just barely nailing starting weight of 335 with bar starting 2-3 in below knees that I had to move bar up a position (about 2 in above knees) and use towels around the bar to grip. Moved up in weight, hitting about 2/weight up to 375. Was not pleased with form or solidity of peak hold. Not good in all.

Core Circuit
3 rounds of:

• Full contact twists x 10 x 35 on bar
• Back extensions x 10
• Knees-to-elbows x 10
• V-ups x 10

Finished with 5 good dragon flags.

The knees to elbows got TOUGH -- didnt actually touch elbows on a bunch in the last round. Ouch.

Weigh in: 184