Since I was tired, and my calf was still bugging me, I decide to sleep in and bail on Crossfit this morning. My calf is much better today, but not completely gone as before on the day after. Probably because I continued to run on it yesterday.
I looked up the workout on the bus on my way into work and found that it was actually doable at the Y. So I figured, why not?
I did substitute the strength work since I wanted to work my overhead strength rather than snatch as prescribed.
So I did 3 sets of 5 push press with negatives at 115#.
Holy crap this was hard. I wanted to go 5 sets but after two, I knew there was no way. I'll the the math to program my usual 6 week plan.
It'll be good in the long run for sure.
The WOD was a 7 minute AMRAP of:
- 6 hang power snatch at 115# (scaled to 95#)
- 9 push jerks
- 12 box jumps
I was worried about my calf, but turns out it wasn't an issue. First round I hammered, and then I was dead. Second round was slower, with more breaks, I had to break up the jerks, 4 and 5. The third round I broke up the snatches 4 and 2 and the jerks 5 and 4, hammered the box jumps and finished round 3 at the buzzer.
Happy with that.
I also did the post WOD torture of 5 rounds for time of :
- 10 calorie row
- 10 toes to bar
Brought the rower over by the racks to the surprise of many which was fun.
First round was good. Second round not so good, made to 6 t2b before dropping. Stabilized after that. Finished in 11:08
It was neat to push myself like that at the Y. Felt good to give everyone a real taste of Crossfit.
No comments:
Post a Comment