Day 41: Mr. Crowley WOD

Dan and Nathan

Friday; June 7, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

WARM-UP:

3 Rounds

-  8 Yoga Push Ups
-  10 Wall Squats
-  10 Sit-Ups
-  10 Ring Rows
-  100 meter Run


SKILL:

PRESS
  5, 5, 3, 3, 3

 OR

  5 x 5 if less than 6 months

WOD Results @ 6 PM;  Name, Time, Weight

WOD - Mr. Crowley

5 Rounds

-  10 Push Press
-  10 Burpees


Coach today:  Nichole


My Thoughts:

Another great workout today.   A few new faces, Sam, Nathan, and one particular person that I keep embarrassing myself and calling her Linda.  But really, her name is Shannon.   Sorry!!  So many people.

I'm still on the less than 6 month rotation, so my sets are still at the 5 x 5 routine.   This is one SKILL that I'm not moving up on weight.  Been hovering around the same weight for the last two or three times we have been at it.  I guess it really shows how much I need to work on my upper body.

One of the advices from my friend was when we do the WOD is to go as hard as you can and do as many as you can at first.  Rest for no more than 5 seconds and repeat. 
It's definitely help in keeping the intensity high and shorten the time.

Had a good stretch and talk with Meri who just recently came back from the west coast.  She went for her yoga retreat and came back with some great advice.   We practice some new forms that I plan to use to increase my flexibility in my ankles.   Otherwise, it was a great visit with her.  :)

That's about it..   so hope everyone has a great weekend!   

... tackling one WOD at a time!