Hope your Tuesday is going well and you are all having a nice day!
Here is my recap of last night’s Crossfit session – good times!
We began by doing an AMRAP warm up which was really cool. I do like when I row but it was nice to do a warm up with the rest of the group for once!
So the 5 minute AMRAP consisted of – 15 air squats, 15 kettle bell swings and coach switched from the original plan of double unders to wall balls.
Air squats and kettle bells, no problem but I am still struggling with those wall balls. I think my problem is, as David mentioned to me, that I can never perfect the technique as I am always struggling with the weight. I use a 5kg ball which is the lowest our box has so there isn’t really any other option. I guess I will just have to wait until I get stronger in my arms and then hopefully the ability to do wall balls will follow. Unless anyone else has any tips for practicing?
We moved on to some hip mobility stretches which were great as I really felt the benefit. Yes they were sore, I’m not going to lie, but it was good to give my hips a good stretch out and learn some new exercises that I can also do at the gym. They should really help improve our squats and flexibility in general.
David and I paired up for the next part of the WOD, 5 reps of back squats, 7 times at 75% our 1 RM. I checked my notebook and my 1 RM was 25kg, so decided to start with a 7.5kg bar with 5 kg each side = 17.5kg. I slowly increased the weight and by the time we had finished I managed to do 5 reps at 25kg! Result! I couldn’t believe my progress; to go from what was my 1RM to being able to do 5 reps of it gave me such a boost! Happy Jen!
Then we wrapped up with the main WOD, another AMRAP, this one for 8 minutes and comprising of 7 thrusters and 10 deadlifts.
It was a bit annoying; my arms were always going to be the problem for this one, having to go for a lower weight in order to do the thrusters. Therefore it meant when I came to the deadlifts they were probably easier than they should have been (although I am aware the deadlifts in this WOD were going to be the easier part for all). I started with 15kg but after the first round had to go down to 12.5kg – only marginally less but it meant that I could actually lift correctly! I managed 5 rounds plus 3 thrusters.
Good session though! Really enjoyed myself, I think (although I can’t lift a large amount) lifting really is my favourite part of Crossfit and I love a WOD that incorporates many lifting aspects. I also love the fact that it is through lifting that I can really see my progress. Let’s hope it continues!