3-2-1 Go — It`s WOD time


Thursday Morning, M and I are up and on the road, arriving at the box at 5:50 to give just that little bit extra of time required for me to do warmups.  It worked much better, and I was able to get the full warmup done.

Awesome was that intro-coach K and her daughter S were there, along with my intro buddy B, and of course, my youngestson M. I continue to find CrossFit people to be wonderful & encouraging.

Buy In: Bench Press, Warm Up (5×40%, 5×50%, 3×60%), Then 3 sets of 5 with 5 lbs more than last time

When you don`t know what your max is, it is hard to know what 40% is; however, given my other lifts, I was kinda able to figure this one out.  Thankful to Krista who though not the coach, took time to explain and helped me get to a set of 85lb bench press.

WOD:  5 Rounds for time of: 15 OHS (135/95), 10 T2B

This WOD I super heavily scaled as I only used a 15 pound training bar, thinking that I would focus on form rather than weight.  I feel it was a reasonable decision, though, I was astounded by the work the people were able to do.  OHS has been a challenge for me, and I really want to be able to do it right.  Great to have Coach Y remind “back on the heels” or stretch your arms out more.

I have also  not tried the bar work as I know that I am not strong enough yet to hold my weight, so, instead of T2B, B& I did amsu.

So, an ungodly amount of time later, I was done the ohs and the amsu`s and watching as others finished their wod.  Good to hear the encouraging voices for all.

** next day note:

My thighs are on fire the day after the OHS WOD.  Totally.  Unbelievable.   I didn’t think that I had worked that hard; but, clearly, my thighs think that I did. wow.

Acronyms:

  • OHS – Overhead Squat
  • AMSU — abmat situp
  • T2B — toes to bar

 

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