Day 6: 30 Rounds of...

Oh my....  very intrigued by today's WOD.  I'll be honest... I came today looking for my fix...   Here's a mind quiz for those who like chemistry...

I seek this every time I do Cross-fit

It's getting to that point where I starting to crave my classes, looking forward to seeing fellow gym members who are on a similar schedule, and challenging myself even more!


Warm-Up:

3 Rounds

- 10 Bootstrapper Squats
- 10 Push Press (with bar)
- 10 KB Halos (5/side)
- 50 meter Bear Crawl


Skills:

- FRONT SQUAT
  5,3,3,2,2,1

  (Week 3 of 4)
  5x5 if < 6 months [5x5 - 5 sets @ 5 reps each.  Increase weight, but you be the judge on how much]


WOD:

30 Rounds of:

- 1 Dead lift
- 1 Hang Clean (with Squat)
- 1 Push Press
- 1 Front Squat

* Same weight for all 
* Go Heavy enough to challenge yourself (Should be able to do >5 at that weight)



My Thoughts:

It's all those little tips and tricks you discover along the way.   An very helpful tool is this little 8x11 whiteboard that they provide you to use.   I was observing and followed what my neighbouring station/member was doing.  She had jotted down the above WOD; created 30 little bubbles (think 5 rows by 6 columns).   As you execute each of the rounds or a series of rounds, you cross it off.  Trust me, you will be wanting to rest in between.  You wont' have enough energy to finish.

The first 5 rounds were easy, but afterwards, I had dropped down to execute the next two sets at 3 rounds each.  Every round thereafter was in sets of 2 and the occasional burst of 3.   You do what you can at whatever pace you can achieve.  Push to challenge yourself, but don't push to hurt yourself.
 
Remember whatever time you finish, that is the record you set for yourself.  When this same WOD comes again; that's the time you have to beat.  Remember to write this WOD in your little notebook, or record it in your App on your phone.   Also don't forget to put down the time.

It felt great to finish this WOD.  A sense of accomplishment.   Nicole, our trainer was on top of me with my dead-lifts, suggestions on my front squats.   It's so easy to break form, and so easy to fix early on.


My time for this WOD:   11 minutes and 14 seconds
Weight used:  65 lbs


Things I have to work on:

- Proper technique on my dead lift, Hang Clean with Squat
- Patience (it's not a race, and it's only been two weeks)
 


For those who want to know the answer to the above Chemical structure, I'll share that with you in my next WOD.   :)   For those who know, please comment below.



Tackling this one WOD at a time..