Day 17: WOD: Tyler and Yoga

This is how I feel after the Monday Benchmark...

Warm-Up:

3 Rounds
- 10 Slow Squats
- 10 Kettle bell Swings
- 10 Kettle bell Halos (5/direction)
- 5 Pull-ups
- 50 meter Bear Crawl


SKILL:

SUMO DEAD LIFT  
  5x5

+ Wide stance/ Narrow Grip
+ Knees Track Out
+ Scapula Pulled Back


WOD - "TYLER":

5 Rounds of:

- 7 Muscle Ups
 OR 7 Pull-Ups & 7 Dips

- 21 Sumo Dead Lift Pull-Ups  (95/75)




My Thoughts:

Benchmark Monday; pretty tiring after doing the WOD today.  I think the hardest part for me was the 21 Sumo Dead Lift Pull Ups.   We teamed up in two's since it was a pretty much a full class.  I started with the Sumo first while my partner started on the 7 Pull-Ups & 7 Dips.   We decided to use 65 lbs instead of the 95 or 75 lbs.    Pull-ups, initially used the black assistant band; but ended up move to the purple assistant band.    Still a long way away to doing a pull up without any assist.  One of my long term goals.  I'll get there...  Time it took me to complete the 5 rounds, a bit over 18 minutes.

Today, met a new person name Kim who been doing Crossfit at Rock Jungle Fitness for a year and a few months.   We got talking as we were going thru the Skill portion and the WOD.  Turns out he too had similar injuries (micro tears to the muscle on the ankle), and thus we compared recovery notes.

Decided after the WOD; I would go and stretch out with Meri.  Meri is the instructor who teaches Yin Yoga.   I think this is one of the hidden gems at this crossfit gym.   Not only does your membership gives you access to the Crossfit Classes, fitness area, the Climbing wall; but also Yoga.   They offer three types of yoga.  One is Yin Yoga, taught my Meri.  Another is an After-WOD Hatha yoga with Jess.  The last one is taught by one of the coaches, Tyler.  His classes are early in the morning (6 AM), and I can't say I've made it to that one yet.  Maybe in the summer.

I had a good chance to talk to Meri today as I was the only one in the class.  So, the yoga class was a bit more free flowing.  She told me that she's been teaching/doing yoga for about 6 years.  I think most people are surprise that you would do Crossfit and then switch to something like Yoga to stretch out.  I think it's one of the best things to do.  As a guy, I'm not very flexible.  The Foam roller is great, but I'm definitely going to take advantage of any exercises/stretching to prevent injuries.    Beside, what's there not to like after an intense workout.

Aurora Boardroom - Yoga Studio @ Rock Jungle Fitness

Come into the yoga studio, which is quiet, natural light from the many windows... and some light yoga music playing in the background.  Listening to Meri explain the yoga moves and stretch.   Trust me, after an hour of this... your pretty much as chill as you can be.  Can't hurt to give it a try.   Thanks Meri for the talk today and the 'yoga'.  :)