Day 34: Row, Press, Row

Wednesday; May 22, 2013 - the wall @ Rock Jungle Fitness

Warm-Up:

3 Rounds

-  100 Skips  or  30 Double Unders
-  10 Ring rows
-  10 Spiderman Push-Ups (5/side)
-  25 Meter Samson Stretch
-  25 Meter Jog
-  10 PVC Passes


SKILL:

PRESS
  5 x 5

+ GLUTES TIGHT
+ RIBS LOCKED DOWN


WOD:

-  1K (1000 Meter) Row
-  30 S2O (Shoulder to Overhead - ie. Press)  HEAVY  NO RACK
-  1K (1000 Meter) Row

Results @ 7 PM; Name, Time, Weight (Press)

My Thoughts:

Coaches:  Nicole, and Hin

Good workout today!  The WOD was a good mixed of intensity.  However, I should have pushed myself a bit more and gone a bit heavier heavier (press) on the WOD.  That's my thought.  Can't do much about it now; but next time I'll bump it up.

Managed to increase my weight on the Press during the SKILL from my the previous week.   Derrick, who shared the rack station, helped out and gave me pointers while we slowly increased my weight to break my previous week's max.

Starting to feel better with flexibility component, especially on the ankles.  I've notice that the Samson Stretch really showed that.   Yup, it's all coming together now..  :)

Looking forward to Friday's Crossfit Class!

.. Tackling one WOD at a time!