Day 3: WOD'ning for the weekend...

Interesting WOD today; not only is the class earlier by an hour; it's also the last one for Friday.   Thank goodness for my flexiable hours at work, otherwise I wouldn't been able to make it here.   5:00 PM comes early.  Especially if you have to run home, get your gear (I guess I could have left it in the truck earlier), and fight Friday rush hour to get to the gym.

For the few extra minutes that I was there, I had a chance to watch the previous class execute the challenge.   I knew at that moment, it was going to be hard.   Especially looking at the times on the wall.

One thing I've learned is that when there are less exercises, but more rounds.  You can guarantee that you will be pushed to the limit.

I think the last time I felt this exhausted was when I did the "Valley of Death" at our other gym the first time.  Every bit of my energy was tapped out.   All I can say is, I'll be sleeping soundly tonight.

Tonight, our coach is Nicole.   It was our first time meeting her, and she too is supportive.  Saw some familar faces from Monday and introduce myself to a few new people.

Again, I must admit that everyone was very supportive.  Especially at the end of the WOD when I wanted to give up.


Friday's WOD:


Warm-Up:

3 Rounds

5 Slow Motion Burpees
5 Pull-ups (use bands to assist)
10 KB Halos [KB = Kettlebell]
10 KB Presses (5/arm)
100 meter run


Skills:

- Shoulder Press  5,3,3,2,2,1
  Week 3 of 4
  5x5 if <6 months  [5 rounds @ 5 reps if crossfitting < 6 months]

- Tuck Hips/Ribs Down
- Squeeze Quads/Glutes
- Sturdy Base


WOD - "Coe"

10 Rounds of:

- 10 Thrusters (95/65)
- 10 Ring Push-Ups



COOL DOWN

- Shoulder Pass Thrus
- Lax Ball on Scapula/Shoulder


Somewhere along the way, started with 65 lb for the Shoulder Press.  Made it three rounds into it and realize it was too heavy.  (Yah, I know.... remember; first week).  Dropped the plates off and just used the bar (45 lbs).    The shoulder press were not the problem, but the ring push ups were.  And later, I had move to doing the push-ups from the floor.    By the fifth round, my arms were burning and not being very cooperative in supporting my weight..



I finished, with a lot of coaxing and positive comments from others.   I have to remember, it's partially mind games, and to break it down to the smallest components.  Stay focus.... and push...

Yah, that's my time that's on the wall.  Yes it pales compare to other.  But like I said before; my only competitor is myself.   I'll get there....  One WOD at a time!!



YIN YOGA:

Something a bit different; we thought we give the Yoga class a try.

 I've personally never tried Yin Yoga.   This was in a different part of the building, and was taught by a yoga instructor, Meri.

Here's a picture of what the yoga studio looks like.  

I pulled it from their website.  For more information about their Yoga studio, and classes; check out the link:

  http://www.auroraballroom.com/index.html


I found the class relaxing and it was a great way to stretch out, cool down and end the evening.