Tuesday, November 15, 2011

AMRAP

November 15, 2011

24 DAYS OF THANKS
#15 - I am thankful for music. Yeah, sounds pretty broad, but hey... this is my list! I am thankful for all music (even kinds I am not to fond of) in that it brings out so many emotions. Music can help in so many situations... for one, it gets me through the day. My radio is on all day at work. Second, there is nothing like a good song to get you through a WOD, and this Sunday it will hopefully get me through a 5 mile road race (still freaking out about this one). It can make sad times happy, it can comfort you, it can make you mad, happy, sad.... and it can spark memories, set moods... hell, music is pretty powerful!

Here is am busting my butt to "who knows what" at the gym Friday during "DT." This is a 95lb push press. Music really helps push through a WOD.


This morning was fantastic! Much better than I anticipated. I didnt sleep well again last night and woke up grouchy. I made myself get out of bed. Once I got moving I felt a little better, but still groggy. Thankfully by the time I got to the gym I was feeling MUCH better, as I was ready to kick this WOD's butt!!

While I was warming up KP walked it! Who better to WOD with than her. As I have said before we are both competitive people so its fun to challenge each other and push through workouts together. This WOD was perfect, as my strengths and her strengths are somewhat opposite so we were able to push each other where we needed it most.

I have learned through my time at CFW that when something is titled something like "Thats It" that it is certainly "not it." Right away I thought, oh geeze this is going to be one of those WOD's that look like you want to say "thats it" and when you finish you are lying on the ground in a pool of your own sweat panting away catching your breath. Cant fool me!! However, I was ready to give 110% to this one and really push strong!

Got the bar ready with 95lbs for the 5 clean and jerks and K brought over the GHD's for us to do 10 of those. This was a 10 minute AMRAP... so as many rounds of clean and jerks and GHD situps that you can get through in 10 minutes. THREE... TWO... ONE... GO!! I was pumped. The first round few rounds were great. I was killing the clean and jerks and getting right into the GHD's. My abs are still a little sore from the weekend, so this woke them back up!

When I got around to the 5th or so round I wanted so badly to take a sip of my water. At the same time I just kept thinking "I can get through this, I dont need the water, thats just a break I dont need." I pushed and kept going. Each round the GHD's got a little slower, but I was able to keep good form on both those as well as the clean and jerks. K yelled out 1 minute in the middle of a GHD set. I finished as quick as I could to get back to the clean and jerks. As the clock ticked down to 0:00 I was trying to get in all 5, but only managed 4. So 7 full rounds and 4! Whooooooo!! Felt fantastic!!

Again, not me... but this is what a GHD Situp looks like...


After we were done we went right into the "High Box Jumps." I havent jumped higher than the 24" box so I was a little daunted by the looks of the 30" box. I practiced one jump on the 24, than another on the 24 with a weight on it... and KP looked at me (she is a few inches shorter than me) and said "yeah you will have no problem with this." So I went right up to the 30" box and did it. Hmmm, I guess I can do it! She and I used the same box and alternated for our 3 sets of 10. We had a lot of laughs in between... but overall it was an awesome workout!

Have I mentioned before that I love my crossfit family?!

WARMUP:
3 Rounds
- Row 250m
- 10 Back Extensions
- 10 Hand Release Pushups
- 10 Grasshoppers
2 X 9 Fundamentals

WOD: "Thats It"
10 Minute AMRAP
- 5 Clean and Jerks (95lbs)
- 10 GHD Situps
(7 Rounds + 4 Rx)

SKILL/STRENGTH
High Box Jumps
10-10-10
(Used the 30" Box!)

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