After a weekend full of delicious hot chocolate, cookies, and other sweets, it was time to head back to CrossFit this morning.
I wish I could say I was jumping at the chance to get back in the gym, but I wasn’t. I was dragging this morning and I wasn’t the only one. There were only three of us in today’s class and we all looked like we were doing the zombie crawl for the first part of the warm-up.
Thank goodness for warm-ups. The more CrossFit classes I take, the more I really start to appreciate the warm-up portion of the classes. It’s during the warm-up that I truly start to wake up and motivate myself to get moving. If I were to try to go straight to the WOD, I’m sure I would fail in epic proportions (not to mention injure myself in a serious way).
Today’s WOD: Christmas Pressent (ha! get it Press-ent 😉 )
Skill focus: Press
We’ve done plenty of push presses around here, but the regular press was a new one for me. We started with the bar in the rack and only relied on our arms to press the bar over our heads (in a push press you rely on your legs to get the bar up there).
I slowly worked my way up with my warm-up and decided to test my 4-6 rm (rep max) at 55. The 4-6 rm means that’s the weight where you can only do 4-6 reps total; no more, no less. I started with 55lbs, but maxed out at 3 reps. I took 5lbs off and hit 5 reps at 50 lbs. I tried for the 6th, but couldn’t get my arms to push it up there.
Once we hit the 4-6 rm, our next goal was to see how many reps we could do at 90% of our 4-6 rm weight. Paula even broke out the calculator to make sure we had the exact weight needed. 90% of 50 for me was 45lbs.
I took a healthy amount of rest (another thing I’m starting to appreciate in CrossFit – the importance of REST between sets!) then started my attempt. I felt good for the first 5, then really felt myself start to push it beyond that. I kept my core and butt tight and focused on using my arms to really push that bar up there everytime. I worked hard for my 10th rep, but couldn’t extend fully for the 11th – 10 it was!
21 -15- 9 of:
- Push Press
- Double Unders 42 -30 -18 (or Singles 126 – 90 – 54)
- For Time
The descending WODs are always kind of confusing to read on the board. Basically, you start out doing 21 push presses, 21 swings, and 42 double unders (or 126 single jump ropes in my case). Then go down to 15 push presses, 15 swings, and 30 double unders (90 singles) for the second round; and 9 push presses, 9 swings and 18 double unders (54 singles). All for time.
I’m not a fan of high rep workouts. Just reading the number “21” on the board makes me cry a little inside. Luckily mini-breaks are encouraged during the 21 reps. You don’t want the weight light enough where you’re flying through the 21, but not so challenging where you can only handle 3-4 at a time. Our coach told us a good rule of thumb is to be able to hit 10-12 reps without breaking, then pause and catch your breath before finishing up. Trust me, I paused and it felt good.
After three rounds, I called time at 9:29.
Then promptly fell to the ground to catch my breath. Burn baby, burn!
Post-CrossFit fuel: Pumpkin Smoothie!
I haven’t made one of these in a while.
- Plain Yogurt
- Vanilla Protein Powder
- Peanut Butter
- Chia Seeds
- Pumpkin Butter
- Walnuts (on top)
Everything tastes better out of an FSU cup, right?
I hope everyone has a great week!