Day 2: I completed the WOD without dying...

There is something to be said when you actually finish a WOD (Workout of the Day) without wheezing or passing out.  It's a sense of accomplishment.  However, others will say that you didn't work hard enough.  I really don't care what other say.

Since this was Day 2 (with a day in between for rest); we were still working on lighter weights and fine tuning our forms and the techniques.   I've personally had done some strength training at another gym in another program.   Mind you, that was over a year ago.... and I still need to be coached.   It's so easy to break form or get into bad habits.   I'm so glad that they are here to watch, correct and reinforce.

Personally, I feel a bit more at ease.  Seeing some familiar faces from Monday class made it easier.  And introducing one self to others also made it more relaxing.  


Today's WOD:


Warm-Up:

3 Rounds

10 Hip Bridges
10 Yoga Push-ups
10 Cossack Squats (5/side)
12 meter Inchworm
12 meter Broad Jump


Skills:

-Deadlift  5,3,3,1,1,1   or 5x5 if <6 months  [5 rounds @ 5 reps if crossfitting < 6 months]
- 1 RM Test Day   [1 RM = 1 Rep Max]


*KEEP GOOD FORM
+ Increase Weight Each Round


WOD:

3 Rounds

- 8 Deadlifts  (Bodyweight or 70% of 1 RM)
- 50 meter run
- 18 KB (Kettlebell) swings  (53/44)  [53 lbs or 44 lbs]
- 50 meter run
- 8 KB Windmill per side  (53/35)  [53 lbs or 35 lbs]




My time for completion of the WOD:  9 minutes 49 seconds.   I didn't put my name, and time on the wall.   I actually didn't understand what column two and three meant.  I ended up having a good chat with Dan (our coach) to get a better understanding of what was written on the wall.  It's all new lingo and I'm sure i'll pick up on this in no time.

  

Explanation:

First column is self explanatory
Second column is the Deadlift 1 Rep Max.  Which we didn't do as this was our first week.
Third column is the final weight you did when you deadlift (remember, you were suppose to increase the weight as you increase your round) / the weight of the Kettlebell used for swings / the weight of the Kettlebell used for KB Windmill   Followed by the time it took you to finish.

You will notice that some of the weight are in lbs, kg and or color of the tape.  Certain color of the tape equal certain weight.


Most people left shortly after the WOD.  Some stuck around to stretch.  It's optional but I've learned from previous experience it's best to stretch.  *NOTE to my previous trainer, Brittany U.  I listened and remembered!!*

Another nice thing you can do for your body is try using a Foam Roller.    They do have them at the fitness place.  And you should be able to find them at most gyms.    If you never "foam rolled" before; I would definitively suggest you look into this.

Enough rambling for tonight, looking forward to the next WOD.   Should be exciting!!