Day 25: The Gorilla & Bear Complex

Friday; April 26, 2013 - the Wall @ Rock Jungle Fitness

As Above:

Warm-Up:

3 Rounds

-  10 Spiderman Push-ups (5/side)
-  10 Ring Rows
-  5 (Good) Squat Burpees
-  10 Cossack Squats (5/side)
-  50 meter Gorilla


SKILL:

PAUSE BACK SQUATS

  5 x 2

+  3 Second Pause @ Bottom of Squat
+  Maintain Intensity of Squat
+  Drive Through Heels


WOD - "Bear Complex":

15 REPS

-  1 Power Clean
-  1 Front Squat
-  1 Push Press
-  1 Back Squat
-  1 Push Press


* DO FOR MAXIMUM WEIGHT, NOT FOR TIME


Everything that is in RED is 1 Rep



My Thoughts:

Obviously something had changed between the time we did the crossfit class (4PM) and the last class (5PM).   I went and did my yin yoga to stretch out (minimizing my muscle hurt) and came back to take a picture of the board.

The difference, 5 Rounds instead of 15 reps, and instead of 1 rep where above is in RED; we had to do 3 reps.    I guess that the nice thing about cross fit, making changes to the WOD on the fly.   Maybe they changed it for each class.  I dunno.. <shrug>


Today's warm up was a good one.  The 50 meter Gorilla was challenging and by the end of the warm up (after 3 rounds), I was sweating profusely.   I can see why that old saying, Your workout is my warm-up! is so applicable here.

Partnered up today with one of the newbies, Chetz who had just finished his fundamentals this past weekend.   Was nice to share information with him, and he was eager to learn new things.   I even suggested to him that it would be wise to give that Yin Yoga a try after the crossfit.   And sure enough, there he was in the yoga class.



The WOD today was interesting as I do know that one of the areas that I need work on is, the Push Press.  The transition from the Back Squat to the Push Press, showed exactly how weak I was.  Closer to the end, I had felt that same shakiness that I did the other day where my arms start to waiver around when pressing the weight to the top.     I just have to remember, tackling one WOD at a time!

Thanks for reading, and hope everyone have a great weekend!