Day 14: Easter Monday; Team WOD

Easter Monday; one Crossfit class today which just happen to be at noon.    Felt bad for eating a bit more than I should had last night.   More motivation to come out and work it off.

Our coach mention that there will be no Benchmark today and instead there is a Team WOD.

April 1, 2013 (Monday) - the Wall @ Rock Jungle Fitness

And for those who can't read the picture too well; I've also typed it out...



Warm-Up:

3 Rounds

- 100 Skips / 40 DU  (Double Ups)
- 10 KB Swings (Kettlebells)
- 10 Squats to Lunges
- 10 Shoulder Press (bar - Men [45 lb], Women [35 lb])
- 10 PVC Passes


SKILL:

SUMO DEADLIFTS
 HIGH PULL

5x5


WOD - Team WOD:

3 People / TEAM

4 x 75 of Each
- Lunges
- Push Press w/bar
- Hollow Rocks
- Front Squat w/bar

ONE person works at a time



My Thoughts:

There wasn't many people there (15 minutes before the class); but when we started, there was about 20 people.  Since there was an odd number of people, we broke up in to teams.  There were two teams that had 4 people.   I was in one of them.  The coach wanted that each team had at least one guy in it.

My team consisted of Heather, Linda, and Han (spelling?!?  Sorry, I should had checked before hand) and myself.

Heather and Han would do each of the exercise at the same time, while Linda and I would perform after each other.   There is one catch, the bar cannot every rest or touch the ground.  The people who are not performing the exercises would have to hold it up.    You may think a 35 or 45 lb bar is not that heavy by itself.  But after performing your set, and holding it. . It becomes tiring.   Someone on the team suggested putting across the back of your shoulder while the others were doing the sets.

Coach had mention that we can break that 75 into whatever number we wanted.  And the choice was we would do 25 of each, 4 times.   Linda and Han would use the 35lb bar, Heather and I would use the 45 lb bar.

First round thru wasn't that bad, but by the second set..  people are starting to tired.   Lot of cheers by the team to push each other forward.  (one of the many things I luv about the crossfit).  And before the second set finish; the 1 hour for the class was up.  We continue to push forward and decided to just do 3 sets.   Most people in the class at this point had left.   Our time to do the 3 sets is 32 minutes 55 seconds.   Great workout!

Additional notes:  Hollow rocks?  What is it?  Well, you lie on your back; legs straight or slightly bent, arms straight behind and you rock forward until shoulder leaves the ground and then rock back until shoulder touches ground.  That's 1.  Do this 25 times and move to the next exercise.  I felt this in my abs!

Every day I do crossfit, I know I'm making improvements.  Little by little, I'll achieve those goals I've set up in my mind.  And for the days I don't, I'll just tackle the WOD one day at a time!

Thanks for reading!