How was everyone’s weekend?
Yesterday I played catch up on laundry, spent way too much money on bulk items at BJ’s, rode my trainer, watched almost all of season three of Walking Dead (you guys were right, the show becomes less scary the more you watch it), and made soup. All in all, a great mix of productivity and pure laziness – gotta love it. 😉
I’m starting to see a trend with CrossFit: the colder it is outside, the smaller the class is. Today’s class only had three females and a female coach – girl power!
It was actually a great Monday class. We spent the majority of the first half warming up with some great shoulder stretches and flexibility moves. It was probably the longest warm up I’ve ever had in a CrossFit class, but it was definitely worth it for what we had in store.
- Thrusters 95/65
- Pull Ups
We had three rounds of thrusters and pull-ups with declining reps of 21-15-9. Usually the shorter the workout looks, the more brutal it is. That was definitely the case here.
I did not go with the recommended weight of 65 lbs and instead found 50 was my limit, especially for the high rep count. My goal was to do 10 at a time with a few seconds of rest in between, but I found after my first 10 I could only go for about 5 at a time. This slowed me down. A lot.
My coach also decided it was time to downgrade on the bands for the pull up. She swapped out my lucky green band with something a little thinner and I could definitely feel the difference with the effort it took me to get my chin over the bar. Deep down I knew it was time to move down on the bands, but that didn’t stop it from burning. Ouch.
After 3 rounds, my shoulder and arms felt like rubber. I finished in 8:32. Not the fastest time ever, but I knew I gave it my full effort and was proud of my results. I probably could have done lower on the thruster weight or kept the green band for a faster time, but I definitely wouldn’t have been pushing my limits like I should have (to put my time in perspective the other times on the board averaged 6:xx).
We had 5 minutes of rest before we finished the WOD with kettlebell snatches.
- 12 one arm kettlebell snatches (6 on L, 6 on R)
- 6 EMOM (every minute on the minute)
I grabbed a kettlebell to start off with, but quickly remembered I’d never done kettlebell snatches with an actual kettlebell. Whoops. I struggled to get the momentum right with the weight I had. Since the box doesn’t have any kettlebells that are lighter I ended up grabbing the exact same weight in a dumbbell and had no problem executing the move. I couldn’t get the 25lb kettlebell up, but the 25lb dumbbell went up with ease. I think the kettlebell is just awkward and takes some practice. I need to work on that.
This was the perfect workout to ease into the week with. Why can’t all Monday classes be this great?
The cool morning called for a hot breakfast.
Hot oats in a jar with walnuts, blueberries, and a scoop of vanilla whey protein powder.
Totally hit the spot. I’m always sad to see a jar of almond butter go, but it’s worth it if I can get some hot oats in a jar out of it. 😉
Have a great Monday, everyone!