Well everything seemed to be working when I
finally pulled myself out of bed this morning, but it wasn’t at my normal time.
After the 5KM post WOD, I figured I deserved a little bit of a ‘sleep-in’. I
was a bit stiff, but other then what are starting to be normal aches and pains,
I was tip top. Today I wasn’t planning on doing any running, but I have my
normal Thursday class with Coach D (@DefconRX) and for a change it wasn’t a
class of 1 or 2.
Warm-up
50 Jumping Jacks
20 Squats
5 Mountain Climber Knee Rotations
Today’s class had a serious complex to deal
with. Basically it was the same movements in each round simply switching out
the last lift. We had 15 minutes to find our heaviest weight without dropping
the bar. 1 High Hang Squat Clean, 1 Hang Squat Clean, 1 Squat Clean and then (1
Push Press/1 Push Jerk/1 Split Jerk) depending on the round. Basically 12 lifts
per round by 6 rounds. There was some
seriously heavy work tonight and after getting some pointers on getting under
the bar, I managed to complete round 6 at 110lbs. It was tough.
Fight Gone Bad
3 Rounds for Reps, 1 minute per Movement
Wallballs (@20lbs)
Deadlifts (@75lbs)
Box Jumps (24” Box)
Push Press (@75lbs)
Calorie Row
Rest
The beauty of this is there is no time to
think, just keep moving. Using Darryl B as a pacer (he is a machine), I had a
goal to get to 250 reps. Wallballs were challenging, but they were the lead in
to the Deadlifts. That’s where my reps really went up, really, really quickly.
The Box Jumps were tough, but I took the Open approach and stepped after the
first round. Got reps on the Push Press and then got to hit the Rower! Total
Reps for today, 302!
Shoot Throughs and L-Sits were on the
schedule for the Cash-out, but my shoulders just weren’t up to it. To be
honest, I was pretty tired from the last 2 days of WODs and running. Instead of just stopping though, I did hit a
quick BWOD.
BWOD
2x100m Run (50 out, 50 back)
2x100m Sled Pull (50 out, 50 back)
2x100m Sled Pull (@45lbs, 50 out, 50 back)
1x100m Run
Glute Stretch
Hip Stretch
Back Stretch
3 modified Candlesticks
I got some great news yesterday from my
Virtual Training Partner @JessyR1978, who attended her first CrossFit class!
She got to experience Cindy and so far she is enjoying it. Congrats VTP!
CrossFit makes everything you do a little bit easier (I know, it sounds like an
advertisement, but like I said, I’ve seen improvements running and on the
bike).
Beez
