Day 27: Kill Me Now WOD

Wednesday; May 1, 2013 - the wall @ Rock Jungle Fitness

Warm-Up:

3 Rounds

-  200 meter Run
-  10 Spiderman Push-Ups  (5/side)
-  10 Ring Rows
-  10 Frog Squats
-  15 Sit-Ups


SKILL:

SHOULDER PRESS
  5x5

+  KEEP RIBS TUCKED IN
+  KEEP GLUTES TIGHT



WOD -  Kill Me Now

5 Rounds

-  5 Dumb Bell Renegade Row / Side
-  5 Dumb Bell Burpees
-  5 Dumb Bell Push Press

* same Dumb bells for all

AFTER BASH:

ACCUMULATE      3 minutes Lower Back Foam Roller
                                   3 minutes Thoracic
                                   3 minutes Layo Ball on Back


My Thoughts:

Results @ 8PM

Modified the warm up to do rowing again, instead of running.   Achilles was a bit sore after yesterday session at the physiotherapist.   Yesterday was the first run on a treadmill with her watchful eye.   She wants me to gradually build up.  I know for myself that this time, the injuries has taken quite a bit longer to recover.   Everyone around me is supportive, and wants me to take it easy.  No point in rushing back, I have many goals I want to achieve this year.  And I also want to enjoy my spring and summer with out being side lined.

The WOD was good.  I should have went with heavier weights, or picked the normal octagon style instead of the round ones.  It certainly made it harder to hold and putting any weight on them (think plank style with dumbbells).   I'll have to remember that for next time.  And I'll also have to increase the weight a bit more.  I've jotted it down in my book.  Our trainer, Jodaye had mention that we will be doing this one again soon.   Good to know, I'm up for a challenge.   :)

Smaller class today, as there was Jackie, Leanne, and a few new people who started last week (Chet, Alex and Jonathan).    Took what I read on JournalMENU to heart, and again supporting everyone, cheering them on.  I remember what it was like to be cheered on when I was the last one to finish.  I wanted to return that.  Build that community, strengthen it!

About JournalMENU; they have many inspirational quotes that are updated daily.  They are available on Google+, Facebook and the blog post above.   Today words of wisdom is titled:  Virtuosity   It's a good read.

Thanks for reading, and remember..  Tackling one WOD at a time!