Day 58: SMALL

How I felt after Monday's WOD

Wednesday; July 17th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or
      30 Double Unders
-  10 Yoga Push-Ups
-  25 meter Bear Crawl
-  12 meter Broad Jump
-  12 meter Crab Walk (keep your center [hip/belly area] up as you crab walk forward)
-  10 Barbell Rows (bend over, row up to your serum)
-  10 Frog Squats


SKILL:

CLEAN    3 x 3      OR

CLEAN PULLS  3 x 5    If Less than 6 months


FRONT SQUATS     3 x 5



WOD:  'SMALL'    - Happy Birthday Vicki!

1, 2 or 3 Rounds

-  1000 meter Row [men setting 6 or 7 / women setting at 4 or 5]
-  50 Burpees
-  50 Box Jumps [men 24" / women 20"]
-  800 meter Run [gym to 105 Avenue and back x 1]


Today Coach:  Hin


My Thoughts:

 Happy Birthday Vicki!

Warm-Up; Our coach suggested that if we are just doing SKIPs, we should try to throw in some Double Unders.  We need to practice this.  New this warm-up was the forward Crab Walk, and the Barbell Rows.  Hin suggested that we just do TWO rounds instead of THREE.

SKILL; worked on the CLEAN; Hin came around and gave us detail instructions. Worked on that jump and of course; typical me.  I over analyze everything.   Hin said, he can see it in my face as I was going thru it step by step in my head (imagine; the hamster wheel spinning, speeding up, slowing down).   I used 65 lbs for the entire thing.   It was getting better as I worked on it. 
FRONT SQUATS - didn't hit my last time max as the THREE rounds threw me off.  I'll have to adjust next time for it.

WOD; I have to learn to love the burpees.  Still mentally hitting a wall; decided today to slow down and pace myself without stopping.  Fifty didn't seem that bad, as long as I ignore some doubt in my head.  Scaled the Box Jump and went with Step Ups.  Still use the 24" height.  Running is getting better, ran all the way to the end (105 Avenue, walked about 50 meter and then jog the rest of the way back).  Everyone at the 7PM class only did ONE round.

WOD Results @ 8PM;  Name, Rounds, Time

Misc:  stuck around after the cool down/stretching.   Moved from the soft foam roller to the hard holler roller.  Did that about a month ago as the soft roller don't seem to work the muscle as much.  Trying to figure out if I will continue with doing the weekly run; but for this week.  I'm opting to hold off and let my body rest.  Bryan Yu (staff) suggested an alternative and go with biking/[spin bike] as it a bit easier on the body.   There's more and more new people starting up Crossfit.  Carmen is one of the new people who's been periodically coming to class.  This is good, the community is growing...

Thanks for reading...   Looking forward to the next class, until then....     

..tackling one WOD at a time!!!