Happy October! This is my favorite month of the year for so many reasons. It’s my birth-month. The weather should start getting at least a bit cooler here. Pumpkin cider is everywhere. And when I used to live up north the leaves would be pretty. So now I guess I get to see pictures of pretty leaves on facebook.
This month I’m going to add two new bits to my blog that I haven’t previously done, but want to keep me accountable. First off, I’m going to set a goal for the minimum number of times I will attend Crossfit this month… drumroll please… 22! This will give me weekends off (when I usually ride), and two other days during the month that I could opt out of going.
Additionally, I’m going to start blogging every Monday about my goal progress. I set up my nifty page, so I don’t want these things that I want to achieve to go by the wayside. I will weigh in (shudder), report weightloss, progress on my Crossfit skills, and also keep a tally of total number of workouts and miles on the bike.
Obviously, I kinda dig numbers and crossing things off lists. This is a way to do both. Sweet!
On to the workout.
Warm Up- the usual. Went at 5:30 p.m. and it was hot and a large class. Captain America was teaching, and I’m really starting to like this kids style.
Mobility: T-spine with broomsticks and Traps/1st rip (ouch)
SWOD: Push Jerk 5×3
This was FUN! I can’t remember the last time we practiced push jerks, and I was surprised to find my body seemed to know just what to do. I probably should have added on another 5 for the last set, but the coach said to keep it light and work on form, so I did. As it got heavier I did notice that my instinct was to push press it and not drop so far back under the bar, so I focused on getting down and keeping my knees out and weight in my heels as I did.
WOD: For time
10 front squats
5 muscle ups (or 5 ring rows, 5 dips)
8 front squats
4 muscle ups
6 front squats
3 muscle ups
4 front squats
2 muscle ups
2 front squats
1 muscle up
Time: 4:43 @53 lbs with green band
Ok so, I went too light on the squats (should have done at least 63), and used too much band on the ring dips (should have used blue).
And I’m kicking myself a little about the band, because I’m pretty sure the last time we did ring dips I said the same thing. Especially with such a low number of reps, this was just way too much assistance and it was simply too easy.
The squats admittedly weren’t “easy,” but I absolutely could have done more weight. I did every set unbroken, and other than a little grunt on my 6th rep in my set of 6, my legs were fine.
Things to remember for next time.
Despite my sandbagging, this was a really fun workout. I love watching our super athletes do their muscle ups. That’s some impressive stuff right there.