Day 155: WOD: HOLLYWOD, Rowing and Strict Press

Wednesday; August 27th, 2014 - the Wall @ ROCK JUNGLE (West End)

Warm-Up:

4 MINUTE Kettle Bell CALF SMASH

2 Rounds:

-  25 meter BEAR CRAWL
-  10 WALKING QUAD STRETCH
-  10 WALKING GLUTE STRETCH
-  10 PUSH PRESS
-  10 RING ROW


SKILL:

500 meter ROW       TIME TRIAL

~REST  10 minutes

=  MOBILIZE
    FOAM ROLL,  LAX BALL


WOD:   HOLLYWOD

-  800 meter RUN
-  21 STRICT PRESS
-  800 meter RUN
-  18 STRICT PRESS
-  800 meter RUN
-  15 STRICT PRESS

HEALTH:   (Men: 75 lbs / Women: 45 lbs)

FITNESS:  (Men: 115 lbs / Women: 75 lbs)


**  EVERY TIME YOU DROP THE BAR -->  200 meter run (Parking Lot)


Today Coach: Edward

My Thoughts:
Second day of crossfit; felt it in my triceps after Monday's TEAM CINDY WOD.  I think it was the Push-Ups that gave me that wonderful feeling.  Pull-Ups felt okay.  Squats were fine, and I didn't even use my knee sleeves.  I guess my knees are stronger now, must have been all those front and back squats that I did during my strength training.


Warm-Up;
Kettle Bell Calf Smash; to break down the calf muscle.  Place a KB on the ground and place calf over the horn, rock leg side to side on calf.  Do this for 4 minutes (2 minutes per side).  Felt pretty good afterwards.  I might have to incorporate this into my warm-ups when strength training.   Things you learn...
Afterwards, we had two rounds of bear crawls, walking quad stretches and walking glute stretch.  Both showed how much my mobility and balance had disappeared.  Making mental notes of what to work on.  Push press with the bar and ring rows to get the shoulder warmed up.

SKILL;
You know when you read the word, Time Trial; it's going to be a sprint.   500 meter ROW.   Yes, equivalent to a full on sprint.   Did I mention, I love rowing.    It's one of my favorite, after being injured a lot (ankle issues); rowing was the alternative.   And as I said before, if I'm going to be doing it a lot; might as well learn how to do it correctly and effectively.    Today, I managed to shave 18 seconds off my last recorded time (November 1, 2013  - 1 minute 48 seconds).   Today,  500 meter row in 1 minute and 30 seconds.  The journey continues...
Afterward, we were to rest 10 minutes to recover.  Use the foam roller and/or LAX ball to work on mobility. 

WOD Results @ 8PM; Row  Name / Time / Weight

WOD;
Birthday WOD?   It was Warren's birthday and his brother, Mark.    Perhaps there is a reference to Top Gun, Hollywood.  I didn't ask why the WOD was called what it was.
Anyways, Running and Strict Press.  A great combination!   We had two venues to go with (Health or Fitness).  Fitness is more challenging and had heavier weights.   I opted for Health and scaled the weight down to 65 lbs.   I'm still very cautious and kept thing light.   I really don't want to re-injury my rotator cuff.   And to the other modification was ROW instead of RUNning 800 meter.

Misc:
Labor day long weekend, thus holiday hours in effect..  No classes on Saturday, Sunday or Monday.  And Friday, classes are only in the morning and Noon.   I guess I'll use that time to come in and work on my strength.   Eventually, I'll get my scheduled figured out.   Strength/Power lifting; Crossfit; Mobility (Yoga) and recovery.    Until the next entry....  

Remember to stay consistent in your training and tackle one WOD at a time!!