Well last night was interesting, I got a one on one with Coach Crip. Everyone else has probably left for holidays already so it was just me at 715 last night. It was a pretty relaxed atmosphere, so I just did my own warmup, wanting to stretch my legs a bit as they were pretty tight and knowing that I was going to be doing front squats as part of the WOD.
After a good warmup, it was WOD time. The WOD consisted of:
15 Minute AMRAP (as many reps as possible)
300m on the rowing machine
3 hanging cleans
6 front squats
9 knees to elbows
Now, the rowing only had to be done once, and it took my almost exactly 3 minutes. So I did AMRAP on the other three exercises in 12 minutes.
Here’s a hanging clean (coached by Mike Burgener, an Olympic weight lifting coach and former US Marine):
I posted a video for front squats the other day, so here’s a video for knees to elbows:
I managed to get 5 rounds done, with 2 hanging cleans. Not too bad, but my last set of front squats were bad. For weight, I started with 115lbs but after doing a clean improperly, I went down to 95. It felt kinda light during the first few rounds but round 5 was tough…I think I actually did 7 or 8 front squats but they sucked so I didn’t count them all. After the WOD was done though, that’s when the sweat hit, I was dripping everywhere, always a sign of hard work.
We’ll see how work goes tonight, if I can leave a few minutes early, I may make it to the 615 class (no 715 on Friday’s), and then 930 again tomorrow morning. Chat with ya soon!
*EDIT* I forgot to add, if you have any questions about something I’ve written, whether it’s a movement, description, questions, ANYTHING, please leave a comment and I’ll respond to you. The whole point of this is education so if you’re confused, don’t hesitate to ask!