Day 80: Mid-week return; 1RM Back Squats

Wednesday; October 2nd, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 meter Jog
-  12 meter Inch Worms
-  12 meter Duck Walk
-  10 Kettle Bell Swings (use lighter weights, it's a warm up)
-  10 Sit-Ups (Full sit-ups, legs pressed out with bottom of feet touching each other)
-  10 Squats
-  10 Push-Ups


SKILL:

FIND  1 RM (rep max)  DEADLIFT


WOD:

NOT FOR TIME

5 Rounds

-  30 Squats
-  20 Push-Ups
-  10 Good Mornings (use naked bar [Men 45 lb / Women 35 lb] )

* MOVE AS PERFECT AS POSSIBLE, FOCUS ON ROM (Range of Motion)


Today Coaches:  Jodaye, Edward, Kylie


My Thoughts:
October is POWERLIFT month!!!  Last month was focus on Gymanstics.   It felt good to come back after being away for two weeks.  I was excited to see the SKILL being Deadlift.  However, I found out that wasn't the case.   So, for me who missed out Monday's class.  I had to do Monday's SKILL which is 1 RM (rep max) Back Squats.   For those who attended Monday class, but not Tuesday.  Your SKILL for today was the 1 RM PRESS.   And for those who did both Monday and Tuesday class (there was one person who did that and came to tonight's class); he got to do the 1 RM DEADLIFT as his skill.  Oh well, I'll get to that when my times comes.

Warm-Up; modified the jog component and did 4 minutes on the bike as suggested by Jodaye.  Then I did 3 rounds of everything else.   First day back and will increase intensity after a week back to Crossfit.   No point of going from Zero to 1000% and watch something else break on me.  Slowly easing back in is my goal.

SKILL; my SKILL tonight was 1 RM BACK SQUATS.   It was Monday's skill.  See my note above for determining who was doing what for SKILL.   It's been a while since I've done Back Squats.  Leanne said we have been doing them quite regularly.  I didn't see it in my book.  So, I started with the bar for 5 reps followed by 65 lbs for 3 reps.   After that, I increase the weight doing 1 reps until I hit my 1 RM.   205 lbs was my lucky number.   Edward came by to tell me to remember this number as this will be used (a certain percentage of the weight) for the rest of the month.  We will build on this!  I'm looking forward to this.  :)

*Checking my little notebook; the last time I did Back Squats as a Skill was May 21, 2013.  1 RM was 155 lbs

WOD; the focus of tonights WOD is on ROM (Range of Motion).  Aiming for the perfect Squat,  aiming for a perfect Push-Up (Chest to ground, not hip; even thou I joked to Jodaye that some of us [me] have more tummy than chest), and aiming for the proper Good Mornings with a naked bar across the back of your shoulder.  (you hold the bar across the back of the shoulder, then bend forward with a straight back, straight leg until you feel the pull on the back of the hamstrings.  Stop and reverse to an upright position).
The first two rounds seemed pretty easy, but by the third round.  My Push-Ups were starting to falter.   Arms started to feel like jelly.  I kept looking forward to doing the Good Mornings as that was my recovery.  By the forth round, Squats started to get harder.   Edward came by and suggested that I hold my arms in front and slightly above my head.  This way, as I squat; I can look toward my arms, which then bring my chest up high.  This seemed to make it easier, and he also suggested that I widen my stance to smidge wider than hip distance.   By the time the fifth round came by, it seemed like eternity had settle in.  Squats were hard, Push-ups took forever; pausing every 3 or 4 push.  The Good Mornings were no longer a recovery; I just wanted to finish.  I even took a break between rounds until Jodaye told me to get moving.   I love her for motivating me.  And it's great to have her back teaching.  Actually love seeing everyone at the gym again!!

When it was all said and done, and I did finish.   I was a bit light headed.   Lied on the ground grasping for air and waited until my blood returned to wherever it needs to return to.  Never felt this tired for a long time.   I kept saying to myself, it's good to be back.  Yes, I will feel the burn in my lungs as well as some of my muscle as I haven't been Crossfitting for two weeks.   But, I'll get back into things within the next week.  I just have to stay positive!

So until our next class, hope everyone tackles one WOD at a time!!!