Lots of warmups working with a 20# dumbbell, practicing many different squats and lifts one-handed. Then, a 400 m run.
WOD: five rounds of a) 3 "bears" (see below); b) 200 m run; c) 12 deadlifts.
For the "bear," you clean a weightlifting bar (i.e., heave from the floor to your shoulders), then front squat down with the bar on your shoulders, then press the bar up over your head all the way, then place it on the backs of your shoulders and squat down that way, then lift back up all the way over your head. Don't let the bar touch the ground any time, except for 1/2 second when you start the moves all over again for the clean.
Clarke started with 53#, did the full WOD, and then did the last round with another dude in solidarity, and did 73#. I did it with 65#.
After class, we stayed for another 1/2 hour (we are the geek extra credit students) and Clarke did a 163# deadlift, as well as practicing his double-unders, wall balls, and jumped on the gigantic 24# box. I did 10 x 3 sets of 95# deadlifts, with the bar strapped to the ground with enormous resistance rubber bands in a cool contraption. Also, worked on ring dip, muscle-up and handstand technique.
Then we spent four hours this afternoon watching CrossFit friends and coaches compete in an Olympic weightlifting meet. ("Olympic" signifying the styles of lift, not qualifying for the Olympics.) Some chicks could fling 175# straight over their heads from the floor.
We are geeks. And we like it that way.
1 comment:
I forgot to say that we both finished the "bear" workout in 12 minutes, 9 seconds = completely tied.
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