Day 35: 2 x 5 minutes WOD; everyone loves BURPEES and SQUATS

Friday; May 24, 2013 - the wall @ Rock Jungle Fitness

Warm-Up:

3 rounds

-  200 meter Jog
-  10 Push-ups
-  10 Wall Squats
-  10 Sit-Ups
-  10 PVC Circles (5/side)


SKILL:

BACK SQUATS
  5, 3, 1, 1, 1, 1 RM (Rep Max)

OR

  5 x 5  if < 6 months

+ TIGHT CORE
+ PUSH KNEE OUTS
+ NECK NEUTRAL


WOD:

5 Minutes

-  30 seconds BURPEES
-  30 seconds PLANK HOLD


5 Minutes

-  30 seconds SQUATS
-  30 seconds SQUAT HOLD





My Thoughts:

Coach today:  Nicole


Great workout to kick off the weekend.   It's a busy class on Friday, but I love coming to it!
I'm starting to see the progress coming into play now.   Not sure if it's all the hard work paying off, or I'm more focus, more positive about everything.  

The WOD today was very challenging.   You can definitely hear everyone moaning during the BURPEES and PLANK HOLDs portions, especially around the third round.   Of course, all this was offsetted by some great one liners someone said during the plank holds..  you try not to laugh while holding yourself up.  I don't know what was worst, the hold or the silly chuckle within me.   It's all good.
SQUATS are your best friend, I remember saying that when I began crossfit.   I think the hardest part was doing the 30 second Squat Hold.   Switching back to the squats, felt so good...   However, around the fourth round of this, you can really feel your quads burning!   When it was all done; we all congratulated each other!

While most of the class stretched out, I went to Yoga.   Today's yoga instructor was Jess.  Never had her teach the class.  She did the After-WOD Hatha   It was great!   All calm and relax now.

Heading out of the yoga class, bumped into Mike who started crossfit a few weeks ago.  He was trying to convince his girlfriend Crystal to join.  We chatted for a bit and hopefully she will come out to the "Bring a friend" on the first Saturday of each month.   Although, we won't be doing any Olympic weight lifting; the workouts will give anyone a good taste of what Crossfit workouts are like.


Thanks for reading and hope everyone have a great weekend! 

...Tackling one WOD at a time!