WOD
For Time:
50 – Air Squats
40 – Kettlebell Swings
30 – Push ups
20 – Knee Hugs
10 – Burpees
20 – Knee Hugs
30 – Push ups
40 – Kettlebell Swings
50 – Air Squats
Athletes
Susan 13:43 @ 26#
Dylan 11:26 @ 35#
Tyler 13:00 @ 26#
Camillo 12:52 @ 35#
Apparently it's summer vacation time this week so the classes are a little small (I'm sure that Mark, Cindy, Alex and Jess were all doing their own WODs while away from class… right? Please tell me I'm right). This means we get to do a little more technical work and still get everything in. I call this an opportunity.
After a brief warmup we worked some shoulder rotation exercises which not only make for an excellent warmup but also build a different kind of strength. Not only are they great as shoulder rehab, but also excellent for strengthening the shoulder capsule as a whole, something we need to focus on if we're going to be moving large loads overhead regularly. Then we did planks because you know… there's just no replacement for core strength.
This WOD is great way to start the week. Personally, I like it even more when it's sandwiched between a 400m run… but maybe we'll save that for next time. Camilo stepped up to the 35# bell and let me tell you, I don't want to hear him complain that he usually uses the 26#er because he was swinging that sucker just fine and even put up the second fastest time. It's Crossfit buddy, it ain't supposed to be easy. Dylan did the business without so much as a peep, he got to work and just started pulling ahead a little on every movement. I was worried that without Cindy here to push him he might slack a little, apparently he didn't have any such reservations.
Tyler's new diet must be working, she pushed as hard as I've seen lately and actually beat Susan. Susan claimed that she was as tired as she's ever been post-workout. When I asked her what she ate today she replied, "I didn't have time, just a few protein shakes." Now let me state right now that I am not a nutrition specialist, nor am i giving anyone any advice here (disclaimer required by Jake and our crack legal team) but as far as I know, if you don't put any gas in the tank your motor just ain't going turn over and you're not going to go very far.
Fuel the fire people.
-jack
