Day 18: Feeling good...

My motivation - Tackling one WOD at a time!

Warm-Up:

4 Minutes on Stationary Bike

3 Rounds

- 10 PVC Passes
- 10 PVC Overhead Squat
- 10 Salutation Lunges (5/side)
- 10 Shoulder Presses w/Bar
- 10 K2E / T2B  (Knees 2 Ears/Toes 2 Bar)


SKILL:

Overhead Squat
  5x5   (Week 1)



WOD:

5 Rounds:

- 5 Deadlifts
- 5 Hang Cleans
- 5 Front Squats
- 5 Push Press

* Same Weight for All!

* Spend remainder of class working on P... Stretch  & Hip Mobility




My Thoughts:

Well, that'll teach me for taking a picture from an angle of the workout.  I couldn't read the bottom part of the stretch portion..  Doh!!!    Bah... live and learn, live and learn...

Today's coach is Tyler, who showed us a few new things.  Overhead Squats; which I don't have in my little book with all the past weights used on the Skill portion.   It looked easy; but the executions was definitely something unfamiliar.    I was seriously challenged and it was suggested we could start with just a metal bar or just use the bar itself (45 lbs).   I partner up with Jas, who I met him a few months back. 

We opted to use the 45 lb bar just so we can get use to the form.   Technique is so important, so we opted to move up in small increments.  The next two sets, we ended up using 5 lbs each side.  And the last two sets were with 10 lbs each side.   It was more than enough.   I think the most interesting thing when we used just the bar itself, was trying to position the bar above the head, and then squat.   It's wasn't as easy as I had pictured in my head, and the way Tyler showed it to us.    But we did it!  I hope we get to do this again, the Overhead Squat. 

Results - April 10, 2013 @ Rock Jungle Fitness

Today's WOD was a good one.  I only say a good one as I was happy with my time..  That and I left a pool of sweat in my area.  I had to really focus on overcoming the number of reps, forget about the rounds.   Like Jas said, we will probably be tired out after the 2nd or 3rd round.  Yup, that's pretty much where you brain starts to play games with you.  You start to doubt yourself as you get tired.   The best thing I could do with the WOD like this is to break it down and take a rest in between.  I had to keep telling myself not to give up, rest for 20 to 30 seconds and get back at it.  At the same time, I would tell myself that I'll get a few additional seconds to rest when I check off my mini-whiteboard.  Most of the class had one of these, and you would think that we could all count up to 5....

I used 65 lbs for the WOD, which may not seem a lot.  But doing 5 rounds... it adds up.   I figure that I have plenty of time for improvement.  It's not going to happen overnight, and coming back from injuries; better to be safe.

Speaking of injuries/recovery; I think I've found the next best thing to the foam roller.   I opted to continue with yoga with Meri after Cross fit.  It was very good this evening.  We worked on a different form of yoga (forgive me Meri, I had forgotten what it was called).  I found the overall experience quite relaxing afterwards.  It really chilled me out.  I'm sure my wife thanks you for this, as she usually comments about how "Hyper" I am after crossfit. 





Things I need to work on:

K2E / T2B  (Knees 2 Ears/Toes 2 Bar) 


Okay, I'm a big guy.. that doesn't mean I can't try.  I tried..  it didn't work well.  I certainly feel like a T-Rex.   It was hard enough to hang on the bar, let alone trying to bring my knees to my ear.. or in my case to my chest.     Yup, another thing I'll put on my list to work on by myself next week after class.