Day 19 : Gear and Friday WOD

Reebok Nano 2.0 - Crossfit shoes

It comes down to gear...  everything helps.   All our coaches had mention that the shoes that I had (at that time) were more runner than weight lifting shoes.    I love my Asics, as they were very comforting for me with the injury to the Achiles.  But they certainly made me even more wobbly when trying to squat or any form of lifting weights.

I did some homework, observed what was being worn, and listen to our coaches on what to look for in a shoe.  I opted for these shoes, the Reebok Nano 2.0   Figured that if I'm going to Crossfit, I might as well get the shoes that are worn by most crossfitters. 

I had these for about two weeks now, and received a few comments from the coaches and as well as fellow Crossfitters.   They are definitely comfortable, and like one of the reviews I read; they don't need to be broken in.  Plus a big plus for me is that my orthotics fits in it without a problem.   The only catch to these shoes, is trying to find them.

The only place that I could find these turn out to be in Londonderry Mall on the east end of town.  With my Asics being ruled out, and my current Cross-trainers - New Balance 871 coming to the end of it's life (I had them for over a year); I had to get replacements.

April 12, 2013 - the Wall @ Rock Jungle Fitness

I'll write out the above as there was a class starting and I couldn't take a picture front and centre.   

Warm-Up:

3 Rounds

- 10 Squat to Lunge (5/Leg)

- 10 Kettle Bell Halos (5/direction)

- 10 Kettle Bell Windmills (5/side)

- 25 meter Frog Hop

- 25 meter BroadJump

Skill:

SPLIT JERK

  (Week 4)

4,2,2,1,1,1      or     6x4 if < 6 months

+ Alternate Split on Higher Reps

+ Stick to Dominant legs on 1st

+ Drop Fast under bar (to arms Extended)

+ Use Hip Drive!

WOD:

5 Rounds of:

- 5 Shoulder to Overhead - Heavy!
  (Rx is  165 lbs/115 lbs)

- 10 Burpee Pull-Ups

  *If you are unable to do, do the following instead:
    - 10 Burpees
    - 10 Pull-ups



MOB:  (mobility, stretching after the WOD)

- Psoas Stretch on Rig (2 minutes/side)
- Lax Ball Trap / 1st Rib (2 minutes/side)

Results as of 5 PM - April 12, 2013

My Thoughts:

It comes down to this.  Everyday, it's a personal record (PR) for me.   Every day, I get stronger; lifting more.  The only person that I'm competing against is myself.    This coming back from the guy who had some minor injuries.  I still can't jump nor run, as my physiotherapist hasn't cleared me.   She wants me to be able to do one legged standing calf raises, five to be specifically and pain free.   I'm able to do it on the right foot, but not on the left..   Still weak at this moment, and will continue with the physiotherapy.    It's frustrating, I so want to be able to run..    but at least I'm at the Crossfit gym working out.

Tyler was our coach today, we modify the broad jump during the warm-up to 15 bridge raises.  And he wanted me to watch myself during the Skill portion: Split Jerks as he didn't want me to injury the achilles.    It's good to know they have my best interest in mind.

As for the WOD, he mention that we should go heavy.  Heavy enough to be challenging.   I decided it was time to move from 65 lbs to 85 lbs.    Had to use assist, actually the pull-up machines to do the pull-ups.     I finished..    nothing feels better than completing the WOD!


Thanks for reading...  have a great weekend everyone!