Day 26: Fun Sesh with Nancy

Monday; April 29, 2013 - the Wall @ Rock Jungle Fitness

Warm-Ups:

3 Rounds

-  100 Skips
-  10 PVC Pass thru
-  10 Shoulder Press (use the bar with no weights   45 lbs - men / 35 lb - women)
-  10 Wall Squats (Get really close to the wall, and keep arms straight above head, and then squat)
-  10 Push Ups  (chest to the ground)
-  15 Sit Ups


SKILL:

OVERHEAD SQUATS
   5 x 5

Name, Weight, Time - Results - 8 PM

WOD - Nancy:

5 rounds:

-  400 meter Run
-  15 Overhead Squats (95#/65#)



My Thoughts:

Well, I know I'm feeling better.  Able to skip rope (7 skips at a time) before my legs tires out.  I ended up doing it 7 skips, 14 times.   I know, more practice and I'll get there.   Just a few months ago, I could only do 3 skips before tripping over the skipping rope and only completing about 40 before ending up in a pool of sweat.   Who said Asian can skip...  <grin>

Overhead Squats, started with the aluminium bar and then switch to the bar (45 lbs).   Jodaye caught my bad form and suggested that I switch back just to the aluminum pipe.    I have to get my form down, and she would rather that we do it correctly than having sore knees and or backs.   Yup.. I agree.

Today's benchmark was 'Nancy'.
5 Round of 400 meters run followed by 15 Overhead Squats.
We modified the workout for me as there was fear that the running would be a bit much on my achilles.  I would rather go this route than re-injuring.   Slow and steady!  We opted to have me use the rowing machine instead of the running.  And since I was still working on my form/technique on the Overhead Squats; I ended up using the Aluminum pipe.

I look forward to the future when I can redo this with the ability to run.   I can see how taxing the running was on the rest of the class.   I'm not saying the rowing was any easier.   It's all good.

Also a shout out to Jonathan for joining our fine crossfit gym.   And coming out to join our classes on Monday and Wednesday.   Leanne and I shared some advice and encouragement with him.    It's all good, and next on my agenda.  I need to recruit more people to come out, that and maybe in the future; I can convince my wife to join...

Until that time comes, tackling one WOD at a time!