Day 50: PR, Noon WOD, Long weekend!

Friday; June 28th, 2013 - the wall, presented by Nicole (Boss Mom/Coach) @ ROCK JUNGLE CROSSFIT 

Warm-Up:

4 Minute on Stationary Bike
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Kahuna, one of the mascots at Rock Jungle

3 Rounds

-  10 Kettle Bell Swings (start light)
-  10 Ring Rows
-  25 Meter Frog Hops
-  25 Meter Bear Crawl
-  10 Spiderman Push-ups


SKILL:

DEAD LIFTS   5 x 5


WOD:

12 Minute AMRAP:

-  5 Pull-up
-  20 Squats
-  200 meter Row


Today Coach: Nicole



My Thoughts:

Warm-Up;  started with a 4 minute ride on the stationary bike.  Nicole suggested that we start with a lighter kettlebell.  You never realize how taxing when you do Frog Hops and Bear Crawls.  It never fails, I'm a sweating mess after the warm up.  But it's good as it helps stretch you out before your SKILL and WOD.

WOD Results @ 1PM; Name, # Rounds

SKILL; felt good to hit my Personal Record (PR) on this!   Just one of the milestones that I had set out when I started this journey. I didn't know when I was going to hit it, but I knew it would come.  Hard work do pay off!  Deadlifted 205 lbs.  Yeah!   And with that done, I've set another goal for myself.


WOD; felt a bit tired after maxing out on my dead lifts.  I managed to use the squat section and part of the rowing to recover.    I did drop my resistance on the Pull-up machine down 10 lbs to make it more of a challenge.    Its all coming along.   Not a lot of people at the noon session.   I suspect the one at 4PM will will be busy!


Misc:  with this being the long weekend; a lot of people have already left the city (camping, travelling, prepping for races).  It might be a quiet day today or it could be completely a zoo.   I decided to do mine early so I can get ready to start soaking up the sun and enjoying this great long weekend.    Tomorrow is one of those day, that I suspect I will not be on my Paleo.. I'll fall off it for sure...   Birthdays only come once a year!   I gotta be bad!!!  And it's also the long weekend!

Wanted to Shout Out to all those from the gym that are participating in the Spartan Race tomorrow and Sunday.   Best of Luck!    And as well as those who are participating in any other races!    I'll probably hit the trails myself early in the morning for a run; prep for my first 5K next weekend.  And then off having fun for the remaining weekend!!   :^)

Go out, enjoy the beautiful weather; have fun but be safe... and until the next WOD....

.... tackling one WOD at a time!!!