I was pretty happy today that the WOD would target the upper body, as my quads are simply killing me. Once they’re warmed up, it’s all peachy, but until that happens… ow. Let’s say that for those of us that did Tuesday’s workout, the warmup squats today were simply torture.
As a skill today, we got to do another core crossfit skill, the double under. You skip rope, but it must go twice under your feet every time you jump. Sounds simple, right? Well it’s not.. jumping high enough, fast wnough and flicking the wrists at the right speed is not a walk through the park. I can now manage do do about 5 in a row, two times out of three, without whipping myself too much. That’s right, the price for failure is getting lashed with a high speed rubber/plastic rope. Fun times and welts when you miss. But at least everybody’s doing it at rthe same time, so you share the pain, miseray and copious swearing with friends. 🙂 Personal best is 7 in a row, btw.
So today we got to do a dirty girl WOD. There are many of them out there, and they’re all pretty much nasty/dirty. They usually serve as benchmarks for your progress – look up Fran. There are also the Hero WOD, but they’Re even worse. The Lynn WOD is pretty straightforward: 5 rounds of max reps for bodyweight benchpress (about 180lbs in my case) and pullups, strict or kipping – doesn’t matter. As we were a small group today, we rotated on one bench as our trainer spotted for us. While one was benching, another would do pullups. It’s all in one go, no resting or stopping in the middle of a round. You then tally the numbers for all reps. There were 5 of us, but that still only gave you a 2-3 minute rest… not a lot. This format was intersting, too, because while 2 were working, the other three were able to cheer them on and push them further.
I benched 95lbs today, and did kipping(sorta) pullups. Scores are 21/5, 17/3, 12/4, 11/5 and 11/3, for a grand total of 92.
Hopefully my body will be evenly sore for tomorrow’s WOD. Since I’m leaving for the WE (Again), I’ll try to squeeze another one before leaving, as I won’t be able to train much, or go to the dojo, which saddens me very much.
1 scoop (9g) Aminocore (BCAA) with 600ml water – right before and during training, 3 fish oil caps, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training