I learned a big lesson at CrossFit this morning: when your coach offers “extra credit” after a workout – Just Say No. Otherwise you’ll be cursing him under your breath and wondering why the heck you said yes.
Our WOD was short today, so the extra credit was offered to fill the last 15 minutes of class. The WOD focused on strength, while the “extra credit” was all cardio.
Warm-up: 400 m run + 2 rounds of 15 air squats, 10 pushups, and 5 pull ups + 1 minute squat hold + 20 pass throughs.
Man my hips are tight, holding the squat position for a minute was tough.
Skill focus: working up to WOD weight for power clean, hang power clean, and push jerk.
WOD: Every 30 seconds for 10 minutes:
- 1 power clean
- 1 hang power clean
- 1 push jerk
It’s been a while since we’ve had a WOD that was dedicated to strength. The power clean, hang power clean, and push jerk were all combined to be one fluid set – bring the bar up with the power clean, bring down to waist and back up with the hang power clean, and finally over the head with the push jerk before dropping it to the ground. The single set took about 15 seconds to complete, leaving 15 seconds of rest before starting the next set. I’m always amazed how long 15 seconds can feel between sets. It sounds short, but was really the perfect amount of recovery time.
I did struggle with the hang power cleans. I probably could have gone heavier for the power clean and push jerk if it wasn’t for the pesky hang power cleans getting in my way. The move requires a power push that uses the strength of your entire body to get up, but I couldn’t get the power movement down. I was relying too much on my arms/shoulders, which was hurting my ability to do the move. I practiced with a lighter bar, which helped, but I still need to work on it more. Baby steps.
Then it was time for the “extra credit.” Ha! We asked what it was before hand, but he wouldn’t tell us until we agreed. So two CrossFit friends and I did the whole “If you do it, I’ll do it” and talked ourselves into saying yes.
Extra Credit: 3 x 500m on the rower at 90% of 1RM speed. Rest as long as it took you to do each 500 in between sets. Every second over set time = 3 burpees.
Ugh. I HATE the rower! Unfortunately I had missed their 1RM challenge the week before (woo hoo for honeymoon excuses!) so we had to make up a time for me to get the 90%. I was pretty generous with my guesstimating and came in 15 seconds faster than the set time on the first 500 (whoops). We lowered it for my next two sets, and I discovered 2:25 was my sweet spot for 500m (I mentioned I’m terrible on the rower, right?).
1500m total of the rower was tough! Burn baby, burn! I was cursing our coach as the workout went on, but once it was over I’m glad I did it. The coach was awesome and encouraged us the entire time. He wouldn’t let us give up or not row to our full potential, I thanked him for that.
Oh! And how did the new short hair stand up to the WOD? Man, it was awesome.
It’s way too short for a ponytail, but I really didn’t need one. I was able to clip the front back with some bobby pins and that worked just fine. It actually felt a lot cooler to have my hair down and off my neck rather than in a thick and heavy ponytail that sticks to my neck. I loooooved it!
Apple w/ almond butter
Two eggs w/ dried basil
Yum. Yum. Yum.
Now I’m ready to start another day! Have a great Thursday!