Saturday, February 23, 2013

WOD of the Week


I’ve now been doing CrossFit for a year, and in that time I’ve learned a lot about myself and my abilities. CrossFit fills my constant need to do better than myself, but it has also allowed me to take a step back and let go. While many CrossFitters crowd the board after workouts to see how they stacked up against everyone else, I sit in the back and joke around with my friends. Even though it feels great to come in first for a workout (especially when I beat all of the men : ) ) or finish before the person who was clearly gunning for me, it feels even better to just push myself and enjoy what I’m doing and who I’m with.


Strength:
Back Squat 5RM

With that said, it’s come to my attention that I’ve been a little too easy on myself lately. This workout wasn’t particularly fun or challenging, but it chose it as my WOD of the week for one big reason — I beat two personal bests (PR), one by more than 20 pounds. My 5 rep max back squat jumped from 103 lbs to 123 lbs. Even though the intention of the workout was to reach a new 5 rep max, I incidentally hit a 1 rep max as well. I hadn’t done a 1 rep max back squat since July, but I got 133 lbs (up from 120 lbs). 

crossfit wod amrap

WOD:
15 min AMRAP
6 Power Cleans (95/65)
8 Toes to Bar
12 Jumping lunges 

Score: 9 rounds, RX

Cleans are by far my favorite Olympic lift. I look forward to workouts with them because they are not too technically complicated and they make me feel unstoppable. (There's nothing like tossing around more than 100 lbs like it's not a big deal). The cleans made this workout for me. Because RX (the prescribed or suggested weight for men/women) was so light, I actually added weight and did my cleans at 73 lbs. The light weight meant I could do them quickly and make up the time I spent trying to work on my kip for the toes to bar.

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