Day 13: 10 down to 1

Today's Wall @ Rock Jungle Fitness - March 27, 2013

Pictures are always better, so here's the wall for today.   And if you can't read the picture, I've typed it out for everyone below... :)


Warm-Up:

3 Rounds

- 10 PVC Pass Thrus
- 10 PVC Overhead Squats
- 6 Pull-ups (keep it light, or more assistance with bands)
- 10 Yoga Push-ups
- 25 meter Frog Hop
- 25 meter Sprint


SKILL:

BACK SQUAT
5,5,3,3,3   (WEEK 2 OF 4)

5x5 if < 6 Months

*Increase weight gradually, check your notebook to see what you had done before.

+ Strong Midline
   - Brace Belly
+ Knees Out
+ Hips Back


WOD:  10 - 1

- Push-Ups
- Kettle bell Swings  *
- Goblet Squat *

* Same KettleBell!  (ie, if you use the 35 lb KB; use it for both the Kettlebell Swings and Goblet Squat

You start with 10 of each, then 9 the next set, all the way down to 1.   Think Reverse pyramid.

People's Times for today (Name, Weight of Kettle Bell, Time)

My Thoughts:


As one of the member (Jess) said, it's always nice when you go down in reps as you work toward the end.  I must agree!  The WOD initially was hard, and when I got to about the half way mark..  I was pretty tired.  But with the encouragement of the group and as well as the surrounding members working out; cheering on the last couple of sets.  Success!

Happy about my time, and no I didn't write it on the board.   It was a bit over 10 minutes, and it's all good.   Used an orange (35 lb Kettle Bell).  Next time I get this same workout, I'll aim to beat it.  :)

I really notice my arms were tired after Monday's benchmark "Barbara".   Again, I definitely need to work on my upper body.   This is probably one of first of many WOD's that I could do with out major modifications.

With the Easter Long weekend arriving, the Crossfit classes are reduced.   So, most likely I'll be returning mid next week.    We will continue to do workouts, but not here.   Time to catch up with my old gym group and try to do a semi-circuit or something.  At the same time, try to recruit them to join us here..  :)

Thanks for reading, keep tackling those WOD one day at a time!    And Happy Easter to all!