Day 28: Bertrand Russell WOD

Friday; May 3, 2013 - the wall @ Rock Jungle Fitness

Warm-Up:

4 Minutes Bike

3 Rounds:

-  10 Wall Squats
    (Squat facing the wall, arms straight above your head; be no more than 6 inches away from the
     wall.  Squat as you would, but maintain a close distance to the wall.  Keep back straight as possible 
     without curving it while squatting)
-  10 Ring Rows
-  10 Shoulder Press (use PVC, aluminium bar, or naked bar [45 lb - men / 35 lb - women])
-  5 Slow Motion Burpees
-  10 Kettlebell Swings



SKILL:

BACK SQUAT
    5 x 5

+ KEEP CORE LOCKED
+ BREATHE IN, HOLD
   BREATH THROUGH BOTTOM OF SQUAT,
   EXHALE AS YOU COME UP OUT OF SQUAT



WOD:  BERTRAND RUSSELL

6 Rounds

-  6 Dumbbell Bent Over Rows
-  6 Dumbbell Swings
-  6 Dumbbell Thursters
-  6 Dumbbell Burpees

* Use same Dumbbells for All



My Thoughts:

Always great to see familiar faces, especially some from when you started the Fundamentals with.   :)

We were introduced to our new coach, Simon.  He has 3 years of crossfit experience along with 7 years of weight lifting.  I had mistaken his accent for being french,  but actually it was Russian.  (I know, how could I?!?)  I vaguely remember saying that the new guy was from Montreal on Wednesday.  Thus my mistake in my assumption.  It was cleared up by Simon.

Name / Weight of Dumbbells per side / Time  - End of day Results

He's a quiet fellow at first, but very hands on and he was there like a shadow.  Correcting my form on my Wall Squats, giving pointers on my Shoulder Presses, Kettlebell Swings.  Yup, I still need constant care.  Which is good as I get tired, I tend to break form.   I really do appreciate the coaches for their feedback!

SKILLS:  Back Squats ; having trouble going beyond my current weights.  Been stuck on the same amount  I'm sure it will come..  Today, I've started to not count my warm-up which is just the bar (45 lbs).  So, it's like doing an extra set.

Tonight's WOD; Simon suggested to go with a lighter weight to increase the speed.   I figure I'll go out side of my comfort zone and increase it 5 lbs per side as compared to Wednesday night WOD.  Where I only used 15 lbs dumb bells per side.  I need to go outside of my comfort zone, and push a bit

Again, it as nice to see the group cheering people on, and as well as my coach counting down each rep I had left in my set.  Right down to the last one!   Thanks Coach Simon and the rest of Rock Jungle Fitness!

And for my other coach, Jodaye who came in to do a warm-up and stretch.  Thanks for making me think of steaks while you teased Dan and the rest of us on the bike early in the warm-up phase.  Hope you had a great evening BBQ yours!  :)

Saw that they posted a Bring a Friend weekend.  Too short of a notice to contact one of my friend, and a busy weekend already planned.  Will have to try again next month and see if I can recruit her to join this community/crossfit/cult..

Again, a great Yin Yoga workout post Crossfit session.   Thanks again Meri for the teaching!


Hoping everyone have a great weekend, and remember to Tackle one WOD at a time!