Day 5: Brickity Brack....

Well, it seems that a few more people have seen the blog.  Which is good.  Thank you for the feedback!

Just like Crosssfit, this blog will be a work in progress.  Always making changes to improve it self.

Again, I love the encouragement by the coaches (trainers).  I'll be using both terms interchangeably.
Today's coach is Jodaye.


Warm-Up:

3 Rounds

- 10 Squat to Back Lunge (5/side)
- 10 Paint the Sky Push-Ups (5/side)
- 5 Pull-ups (use an assistance band or use the assisted pull-up machine)
- 10 Wall Angels
    (Lean against a wall, back against the wall.  Perform snow angel movement with both arms and 
     do it slowly.  Keeping all parts of body touching the wall)
- 100 meter run


Skill:

- SHOULDER PRESS
   5,3,3,1,1,
  (week 4 of 4)   5x5 if < 6 months [5x5 - 5 sets, 5 reps each.  Increase weight, but you be the judge 
                                                        on this]

- 1 RM Test Day! [For the more advance people, greater than 6 months]
+ Strict Press
  


WOD - "Brick Don't Hit Back"

5 Rounds of:

- 5 Squat Hops (Stay Low)
- 5 Burpees


Rest 3 Minutes and Repeat
Record your Best of the TWO Tries



My Thoughts:

Mercy, my quads were burning.   I was somewhat surprise that my time were the same for both set.   Probably because I had stopped a few times on the second set.   If I only pushed harder.   Well, I guess I live (experience) and learned.   I'll have to write this down in my little notebook.

My time for the WOD:  2 minutes, 25 seconds


Suggestions:

Bring a small paper booklet (little notebook) to record your own weights.  You can pick up one of these from a dollar store.  The idea of this is to keep track of your maximum weight you use for each of the Skills and WOD, and later for your 1 RM (1 Rep Max.).  You might also log other information like what assistance band you use for pull-ups, Kettlebell (KB), little tips & notes to yourself to be helpful.  Heck, it could be your fitness diary.  <smirk>  Call it whatever you like. It's yours....

Be honest here, you only competing against yourself.  No point of putting a higher value.  You really don't want to hurt yourself.   Like they say on the Crossfit forums, Leave your Ego at the door!

For those who are electronically friendly, as suggested by Dan last week.  You can download an App.  He had mention two of them for the Apple ecosystem.   My Wod and Wod.   You might want to check them out and see which one you prefer.   Also for the Android system, there are a few.  I think I saw one called WOD Tracker Pro.  I'll have to give this a try this weekend.   Again, for every platform, just do a search and see what you might like.  Everyone has their own preference.

And if you want to take it further, you can blog about your Crosffit like me.   Or not...  Let's not get too geeky here.  ;)

I'll probably get the paper notebook, and maybe later, give an App a try.   


                                         

Apple:  My Wod

Android:  WOD Tracker Pro

                            






Thanks for reading and your feedback is welcome...


Tackling this one WOD at a time..  :)