Day 38: There are No Racks in Life

My co-workers keeps telling me I'm Obsessed with Crossfit.... Maybe I should share this with them.

Friday; May 31st, 2013 - the Wall @ the ROCK JUNGLE FITNESS

Warm-Up:

3 Rounds

-  100 Skips OR  30 Double Unders
-  10 Ring Rows
-  10 Push Press with bar  (M:45 / W:35)
-  10 Wall Squats
-  10 Spiderman Push-Ups


SKILLS:

PRESS (No dipping, just from stationary, rack by chest)

  5 x 5

+  STRONG CORE
+  SQUEEZE GLUTES
+  KNUCKLES UP

Results @ 6PM.  Name, Weight (Press), Time

WOD:

5 Rounds


-  5 S2O ( 185/125)  [Shoulder to Overhead]
-  10 Burpee Pull-Ups   OR
          10 Burpee + 10 Pull-Ups with Band/Machine

"THERE ARE NO RACKS IN LIFE!"  - Dan

Coach today:  Nicole


My Thoughts:

Considering that my quads and triceps were a tad bit sore, still from Monday's Hero WOD; I'm pleasantly surprise how much I was able to use for the Shoulder to Overhead.  

Our coach suggested for the WOD to use 10 lbs more than the max we did on our Press.   I had a heck of a time with the max weight.  Which itself was only 5 lbs more than the week before.  I gave it all I got the last 3 sets, and each time it was only 3 reps.   So.. when the time came; I went with my complete max completed weight.   Yes, I didn't listen to my coach.  I just didn't see the value of going 10 lbs over my max weight and I only could push 3 reps on the press.  I know we could push press it.  I'm sure there is logic and I'll have to ask Nicole next time.   

My brain is playing games, and I think it won this round with some doubt.  It kinda reminds me of the article/posting that JournalMenu:  Your head is messing with you!
 

 I used the machine for the pull-ups.  Which was fun as most of the stations were used full. 

With it being the last class for Friday, and being it was busy.  I partnered up with Pascal.  He started about 4 months ago; roughly the same time I did.  We shared about the same amount of weight limit on the press.  And with the WOD; we were pretty close in times.    It certainly is nice to meet new people.

Tomorrow is "Bring a Friend" to crossfit.    So; I'll be bringing a friend to give it a try.  No crossfit experience needed, and no need for the fundamentals as there will be no Olympic style weight lifts.

I'll post an update tomorrow. 

And then on Sunday; the yoga Studio is doing an 2 hour workshop on Yin Yoga.    If anyone that is in the Edmonton area, and would like to check it out.   Call Rock Jungle Fitness to register.   And Yes, I'm going.  I need all the flexibility I can get.

Presented by Art&Mind -  http://www.artmind.ca