Good Morning! How is everyone’s Wednesday so far?
I started the day at CrossFit with a upper body focused WOD.
Today’s skill/focus was the push press, which is a move I enjoy a million times more than the straight presses we were working on last week. The push press allows you to dip and drive the bar up, making it a total body move, rather than just focusing on the strength of your arms and your shoulders. That extra push from dipping your legs gives you an edge and allows you to lift a greater amount of weight.
I was the solo girl in today’s class, which meant I had a bar to myself while the three guys in the class shared. It’s crazy the difference in the weight I was lifting versus the weight they were. For the 3RM all of the guys were hitting 155+ while I maxed at 75. Even though I wasn’t even hitting half the weight they were, each one of them still cheered me on when it was my turn to take on higher level of weight. They clapped and whistled as if I were hitting some crazy numbers like they were. It was really encouraging and made me thankful to have such an awesome group of guys at my box. I’ve never once felt intimidated during any of the WODs, I think that’s why i like CrossFit so much.
- 6 push press at 75% 3RM (I did 55)
- 12 Russian Twists each side 45/25 plates
- 6 bar muscles ups/ 2 rope climbs/ 15 ring rows
- 5 RFT
There were two new-to-me moves in that WOD: the russian twists and bar muscle ups.
The russian twists had us gripping a weight plate and twisting side to side.
I gulped when I saw “25,” not sure I would be up for the big weight. If there had been a 15lb option, I would have taken it but the plates jumped from 10 to 25 and 10 seemed to small. I took the 25 and it burned (oh, it burned!), but I did it and was darn proud of myself for sticking with the higher weight.
When I saw that rope climbs were a sub for “bar muscles ups,” I already knew those babies were out of my league. They’re basically total body pull up where you end with the bar at your stomach (video HERE). I didn’t even attempt them. Only one guy in our class RXed with the bar muscle ups and he did not make them look like fun – ouch! Instead I dropped all the way to ring rows and stuck with that for the WOD. One day I would love to spend a whole class working on rope climbs, I think it would be fun to learn how to do them, but I need a good amount of practice time to get them right.
5 rounds: 11:36.
In the mix:
- Plain Chobani
- 1/2 pack belVita Breakfast Biscuits
- 1/2 mango
- almond slices
- peanut butter
This bowl had the last of my strawberries from strawberry picking last week. I’m sad they’re gone, but we have a whole other 1/2 a flat in the freezer ready to be eaten as well. I see lots of strawberry based smoothies in our future. 😉
Have a great Wednesday!