My Monday was off to a good start thanks to this bad boy!
Fight Gone Bad WOD
3 Rounds of:
- Wall Balls
- SDHP (Sumo Deadlift High Pull) 75#/55#
- Box Jumps 20″
- Push Press
- Row for cals
@1 minute each set w/ 1 minute of rest in between each full round
Did you see that number next to the SDHP? The 55? THAT’S a number I could get on board with! Today’s WOD focused more on speed and number of reps than PRing weight, so it was the first WOD in a while I actually stood a chance at RXing (RX means you complete the workout with the prescribed weight). Woo hoo!
It was actually a number our whole class could all RX with (double woo hoo!) so we split the 5 of us in a group of 3 and a group of 2 and shared bars for the workout. We used the same weight for the push press as the SDHP and had 14lb balls for the wall balls outside (funny story – I had pulled a 12lb ball out for the workout, but my coach switched it out for the 14 when I wasn’t looking and I didn’t notice it until we started the workout. further proof that we are stronger than we think we are!)
I’m so glad I was in the group that started with the wall balls. Wall balls are tough and it helped to feel semi-refreshed thanks to the minute rest between each round. I averaged 20 wall balls per minute per round.
Next we the SDHPs which felt great at the semi-light weight of 55lbs, but were a challenge after the wall balls. We had no rest between each station and had to immediately dive in to the next set after the minute was up. I would pop out 10 or so SDHPs then feel exhausted and need to rest before finishing the set with 5 or so more reps.
The box jumps were another exhausting element, but easier to push out knowing it was just my body weight. We were told to carry an ongoing tally of reps for each round and the box jumps were generally where my brain turned to mush and I started to lose count.
The push presses were my least favorite of the day. I’m just not a fan of any strength training that requires the bar going over my head.
Last up was the rowing machine. One minute wasn’t bad and I averaged 6 or so calories per round.
Bam – RX!
Yes, every other person will probably have an RX next to their name today, but it still felt good to see that RX next to my name (I think it’s only the second time since I’ve been doing CrossFit!). It’s the small victories that keep you moving, right?
I re-fueled post-CrossFit with a bowl of yogurt.
- Plain Chobani
- Kashi Go lean Crisp
- almond slivers
So refreshing, exactly what I was craving.
Time to kick this week off. Have a great Monday everyone!