Day 150: Ghost WOD
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| Saturday; June 21st, 2014 - the Wall @ ROCK JUNGLE - (West End) |
Warm-Up:
RUN 800 meter
THEN
2 Rounds:
- 12 meter INCH WORM
- 10 PUSH UPS
- 15 SIT UPS
- 10 COZACK SQUATS
SKILL: <NONE>
WOD: "GHOST"
6 ROUNDS FOR TOTAL REPS
- 1 MINUTE AMRAP CALORIE ON ROWER
- 1 MINUTE AMRAP BURPEE
- 1 MINUTE AMRAP DOUBLE UNDERS
- 1 MINUTE REST
"no PUPPY LOVE on any ROUNDS"
Today Coach: Edward
Assistant Coach: Rachel
My Thoughts:
Oh, it's been a while since I've done a full class. Every since I've been focusing on my strength training, I've been mindful of my rest. But this week, I've resume my Crossfit. And of course, I walk into this class of 5 people for the early Saturday morning session. Two of which had just finished an Crossfit Endurance class prior to this session.
I alway knew when there is no SKILL portion, the WOD won't be easy.
Warm-Up;
800 meter to start; had to give this a try. Haven't ran since April, which is good and bad. Probaby not the best to start off, especially with just crossfit shoes.. Should had swapped to runners (had I had thought of bringing them). I just don't like lugging around 3 pairs of shoes (Nano 3s, Weightlifting shoes, and Runners). Anyways, no immediate pain/shock to the ankles or knees. I still run like an Elephant (heavy and slow) while the rest of class run like Foxes and Gazelles.
The rest of the warm up was familiar territory including the Cozak Squats. This, I realize how much mobility I've lost. I guess I better stick in some yoga classes into my routine.
WOD;
Edward was giving an history of this WOD; didn't realize how important or significant until I did some more reading online. Of course, the forum lit up about this WOD and the tribute to the individual.
I've included a link to which you can read about more of it in detail here:
Crossfit's New Workout - Ghost
Misc:
So, how did I do. I sucked really really bad on this WOD. I managed to kept my rowing to about 15 calories each for all 6 rounds (two of which I only managed 13 calories). My burpees were horrible. Each round they progressively dropped. And Double Unders were only single unders. Horrible on the Single unders, didn't get pass 20 skips within the minute each round. (Obviously areas where I need to work on). Edward had came by prior to the start of the WOD to check if I could do Double Unders. I said no and asked if I could do Single Unders. They were do-able in my mind (less impact). The concern is the ankles issues I have... everyone is aware of it.. Which is good, as it shows that the coaches listen and care. That and the fact that I probably wouldn't be doing the double unders anyways. I tried in the past and always at some point, I would be injured.
My results after 6 rounds, was a mere 183 reps. The rest of the morning class hit over 300.
So; I guess I have a new value to work toward improving when this comes around again.
Just like the article, Guerrero improved his reps over time in the 6 months. Something to strive for!
Remember to stay consistent in your training and tackle one WOD at a time!!
RUN 800 meter
THEN
2 Rounds:
- 12 meter INCH WORM
- 10 PUSH UPS
- 15 SIT UPS
- 10 COZACK SQUATS
SKILL: <NONE>
WOD: "GHOST"
6 ROUNDS FOR TOTAL REPS
- 1 MINUTE AMRAP CALORIE ON ROWER
- 1 MINUTE AMRAP BURPEE
- 1 MINUTE AMRAP DOUBLE UNDERS
- 1 MINUTE REST
"no PUPPY LOVE on any ROUNDS"
Today Coach: Edward
Assistant Coach: Rachel
My Thoughts:
Oh, it's been a while since I've done a full class. Every since I've been focusing on my strength training, I've been mindful of my rest. But this week, I've resume my Crossfit. And of course, I walk into this class of 5 people for the early Saturday morning session. Two of which had just finished an Crossfit Endurance class prior to this session.
I alway knew when there is no SKILL portion, the WOD won't be easy.
Warm-Up;
800 meter to start; had to give this a try. Haven't ran since April, which is good and bad. Probaby not the best to start off, especially with just crossfit shoes.. Should had swapped to runners (had I had thought of bringing them). I just don't like lugging around 3 pairs of shoes (Nano 3s, Weightlifting shoes, and Runners). Anyways, no immediate pain/shock to the ankles or knees. I still run like an Elephant (heavy and slow) while the rest of class run like Foxes and Gazelles.
The rest of the warm up was familiar territory including the Cozak Squats. This, I realize how much mobility I've lost. I guess I better stick in some yoga classes into my routine.
WOD;
Edward was giving an history of this WOD; didn't realize how important or significant until I did some more reading online. Of course, the forum lit up about this WOD and the tribute to the individual.
 |
| WOD: GHOST |
I've included a link to which you can read about more of it in detail here:
Crossfit's New Workout - Ghost
Misc:
So, how did I do. I sucked really really bad on this WOD. I managed to kept my rowing to about 15 calories each for all 6 rounds (two of which I only managed 13 calories). My burpees were horrible. Each round they progressively dropped. And Double Unders were only single unders. Horrible on the Single unders, didn't get pass 20 skips within the minute each round. (Obviously areas where I need to work on). Edward had came by prior to the start of the WOD to check if I could do Double Unders. I said no and asked if I could do Single Unders. They were do-able in my mind (less impact). The concern is the ankles issues I have... everyone is aware of it.. Which is good, as it shows that the coaches listen and care. That and the fact that I probably wouldn't be doing the double unders anyways. I tried in the past and always at some point, I would be injured.
My results after 6 rounds, was a mere 183 reps. The rest of the morning class hit over 300.
So; I guess I have a new value to work toward improving when this comes around again.
Just like the article, Guerrero improved his reps over time in the 6 months. Something to strive for!
Remember to stay consistent in your training and tackle one WOD at a time!!
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