Open Crossfit workouts, WOD and my update

Warm-Up:

- 10 Slow Motion Squats
- 10 Paint the Sky Push-ups (5/side)
- 6 Pull-ups
- 10 Cossacks (5/side)
- 50 meter Bear Craw


Skills:

- SHOULDER PRESS

   5x6

 * DELOAD
 * Lock Midline
      - Tuck Hips/lock down Ribs
 * Punch Up Knuckles


WOD:  Crossfit Open 2012

WOD#1

7 Minutes of Max Burpees




Also, I saw several members doing the Open Crossfit Workouts 2013.



Link:  2013 Open Workouts | Crossfit Games







Check out this video from YouTube that shows what you can expect.

https://www.youtube.com/watch?feature=player_embedded&v=bbS33NZlyVM


One of my coaches will be doing this on Friday.   Kick some ass Jodaye Stuart!!!




My Thoughts:

Was I screaming when I went back.  No, although my workout buddy treated me as if I was one of her kids trying to get away with doing as little as possible.    Another word, she wasn't going to take any shit from me!    Oh accountability, it always bite you on the ass...

Standalone Pull-up Machine

So was it worth it to go back to the gym?  Was it worth it to be with the crossfit community?  Was it good to see everyone?   Yes, it was!

My coach, Jodaye showed me some upper body strengthening exercises. She suggested I should look into coming back on a regular basis.  Keeping my fitness level up and above all, a very encouraging comment.  "Your always welcome to be here, even with crutches!"   :)

 I'll have to look into some additional exercises that I can do.   This way, it'll justify my time I'm back at the gym.   Sitting and watching others working out doesn't really do anything for my health.  Will look into coming back on a more regular basis.

Not being in the gym has taken a toll on my strength.  I've really notice the it in the pull-ups.   I used this stand-alone machine as my injuries on my feet prevented me from doing it with an assisted band.

All this will change, as long as I keep working at it.   Never give up!