Day 53: Getting stronger...

Friday; July 5th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

WOD Results @ 6PM; Name, Time

3 Rounds

-  100 meter run
-  25 meter Bear Crawl
-  12 meter Broad Jump
-  12 meter Inch Worms
-  10 Spiderman Push-Ups
-  10 Wall Squats


SKILL:

DEAD LIFT
   5, 5, 3, 3, 3   OR

   5 x 5   if Less than 6 months crossfit


WOD:

4 Rounds:

-  400 Meter run  (Gym to bus stop and back)
-  20 Push-Ups (Focus on the negative when going
    lowering self)
-  20 Ring Rows

* After all 4 rounds complete, mark down your time.
   And then proceed with the finisher.


FINISHER:   100 Sit-Ups


Today Coach:  Nicole


My Thoughts:

Warm-Up;  As much as I do this; Bear Crawls still makes me laugh as half way thru.. I have to stop and remember my foot and hand placement.  Seems easy, yet...  so hard...  practice, practice, practice.
Inch worms, dear god; I feel them in the back of my legs.   Okay, nuff whining...  It definitely opens you up for the SKILL portion.

SKILL; I now understand 'Beast Mode'.  Partner up with Leanne as we are both doing similar weights.  No point in scrambling and trying to find the weight plates.  Plus it give us a bit more time to rest between sets.  Switch to the 5, 5, 3, 3, 3 instead of the 5 x 5.   Managed to increase my max weight from last time we did DEADLIFT by 25 lbs.   I can't explain it;  could be the guy that was falling too close to me on the way to the gym or I just had a lot of pent up stress from work.  Or it was the switch from the 5 x 5 to the new routine.   It's all good... 

WOD; a discussion I had with Leanne which I have to agree.  There is something challenging when you incorporate running with strength components.  It really taxes your system.  I'll have to review my previous time of doing 4x 400 meter and a similar workout.  I really am having trouble figuring out if I'm doing better (stronger) or it's the same.   
The FINISHER component was tough.   100 sit-ups... and it took me about 9 minutes to do.   I'll have to jot this down, so the next time we 100 sit-ups; I can compare my time.

Misc:  What I learned from today is whatever that is weak, I just need to keep working on it more.  I know I'll get stronger, it's just a matter of time.   Again, I love the positive energy this place feeds you.   And so grateful for the coaches and my fellow gym goers for cheering each other on!

As for the Paleo lifestyle...  still sticking to it..  with the occasional derailment.   I think it's become more of 90/10 or 85/15.     And one of my happier food that I had today is this.  

Chef's Choice Assorted Sashimi

Color Me RAD - 5K is this weekend, Sunday specifically.   All ready for the fun run.  Starting small and working my way up to other more competitive events.   

Until our next workout, hope everyone have a great weekend and ...tackling one WOD at a time!