Sunday's CF class was 'great'. Great if you like gruelling, horrible workouts.
STRENGTH
3sets x 5reps warm up Squats
3x5 heavy Squats at 82.5kg
3x5 warm up strict press (need to work on this..)
3x5 heavy strict press at 42.5kg
WOD
"Karen"
150 wall balls for time
After squats & presses.. 150 wall balls was awful. (check out the video for what a wall ball shot is: https://www.youtube.com/watch?v=Fvg95a-i35s). This was my first real taste of a benchmark "nasty girl WOD" and was just as horrendous as I thought it would be. Finished in 9min26 - definitely some room for improvement. I had talked to some of the long-timers there about how to break the 150s up, and after 2 sets of 15, I quickly broke down in 10s with 5-10 second breaks. Next time I'll probably do the same, but keep the breaks shorter.
Finished up with some pull up practice and went home to refuel, take a bath and put my feet up!
Monday morning came about and I had decided to do the 6am class, as it was on of my favourite workouts. This is where I made my mistake.
This morning had no strength, but another gruelling workout.
Fight Gone Bad Style:
1 min on every station - 5 rounds - score is total reps:
- Push Press @ 35kg
- Hang Power Cleans @ 35kg
- Hand Release Strict Push ups
- Overhead Squat @ 35kg
- Rowing (reps = calories)
- 1 minute rest
So 5 min work, 1 min rest x 5 rounds - it seemed to go on forever. Especially after 150 wall balls the day before, my overhead squats (OHS) were not deep enough and my shoulders were killed, so keeping the bar overhead was the main struggle. Scored something like 295 reps, but given the state I was in afterwards, my addition may not have been very good!
I am now shattered and could do with a day in bed! At least I have a planned rest day tomorrow, and Lucy made some good paleo jam cookies (diabetic sugar free jam!).
