I finally made the trek down to CrossFit DC to meet Tom Brose and the crew. It's definitely more fun to have others around who encourage, teach, and critique. My first foray into Olympic lifting took me no further than a five foot PVC bar, where I'm likely to stay for a while. I'm excited though. It's the logical next step in my training.
It's sort of a mixed bag that I enjoyed myself so much. Now I have to figure out what I'm going to give up to get in more CF WODs. My choices are baseball and climbing. I've already shelved gymnastics and kick boxing for the year.
Warm-ups: with PVC pipe (15-20 each round)
4 Rounds Squat
2 Rounds Dead lift
2 Rounds Push press
WOD: 4 Rounds for Time (5 min each)
5 Dumbbell dead lifts (15#)
5 Burpees
5 Dumbbell thrusters (15#)
5 Sit-ups
Round 1: 5.75
Round 2: 4
Round 3: 4
Round 4: 4
Total: 17.75
3 Rounds (30 sec)
L-sit holds
Cool Down:
Hip flexor stretch
Shoulder stretch against the wall
- - - -
Baseball
6 x 12 rounds cages (slow, med, fast)
Short toss & pitch (fastball, sinker, curve, knuckle)
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2 comments:
Can't believe you finally went to CFDC and I missed you!
Jen
Yeah, it was a spur of the moment thing... my partners were out of town on Sunday.
Get off the DL and get yourself healthy. There's work to be done ;-)
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