Sunday, November 14, 2010

Cross Fit day 7

After a solid weekend in Victoria visiting with friends, partying to amazing electro beats and running some marketing ideas by Bill Sood at Spank It sports on the Monday, I returned home fairly exhausted and took the night off.

I stepped into my strength regime on Tuesday morning and got into some front squats, bench presses and power cleans. I squatted 215 lbs comfortably for 5 reps in 3 sets after a thorough warm up and moved into bench. I then pressed 215 for the same amount of reps and sets and felt strong throughout. Power cleans were a beauty and now that I am up to some pretty heavy weight I am quite careful considering it is a very technical lift. I made sure the reps that counted were well executed and told myself I wouldn't push this lift beyond my comfort zone. I did my warmup sequence and got up to 225 for 5 sets of 3 reps. I took my time and rested well between sets to maximize my form and I came out of the workout with nearly a 100% execution rate. I drank my recovery shake and headed home to recover as the afternoon workout promised to be exhaustive.

The WOD for November 2nd was as follows.

1 full round/rep consisted of 3 power cleans followed by 3 sets of 5 pull ups, 10 push ups, 15 squats. We were to perform as many reps as possible in 20 minutes!

I LOVE that I have had to change my perception of rest as the Crossfit mentality involves finding a rhythm in each movement and performing straight through the time given. When I began I would go hard then rest and then go hard again but I have changed my mentality and goals towards working through fatigue and only taking two breath breaks as rest. I am finding out that I can push through more than I think with less reps than I imagined necessary.

I was able to perform 4 rounds with an extra 3 cleans and 5 pull ups and man was I FINISHED after! A lovely workout medley of bodyweight exercises mixed in with some power lifting. Good one today!

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