CF actually stands for teamwork

Yesterday I wrote a pretty whiny post with the intent of portraying that even though I was sore and just exhausted, I was going to attend Crossfit 403‘s 7:15 group.  To be honest, a large part of why I wrote that and put it out there was accountability.  If I hadn’t written that I was going to go, I probably wouldn’t have and that’s how the team plays into this.  I know for sure that I wasn’t the only one feeling that way but we go as much for each other some days as we go for ourselves, and I have to say thanks to those who came up and said “I’m glad you came even though you weren’t feeling up for it”.  That goes a long way with a persons mindset and the camaraderie is truly a gift some days.

All in all though, I’m really happy I went last night because I’m actually feeling decent today; much better than yesterday.  I went early, getting to the gym at about 6:50pm just so I could stretch.  I got there and got changed just in time for the 615 group to finish their WOD.  While they did their cool down stretches I did them too, doing about 15 minutes worth of stretching.  I then got into the warmup to get some heat in those sore muscles and get some blood pumping.  For skills last night, we focused on medicine ball cleans–

We did those for a while, really focusing on not lifting with our arms, shrugging and using our hips to launch the ball.  It’s a tricky maneuver to get down the first few times but once you’ve done it, it makes a little more sense.  It’s a great thing to practice and once the form is proper you can start working on the speed a little bit more.

We were then split into random groups for a team work WOD.  Bear with me, it’s going to sound a little confusing when I write it down.

The WOD was a 15 minute AMRAP.  Now, say you were in a team of 3.  At any given time there is one person working, one person resting, and one person holding a weight over their head.

For weights, guys held 25 lbs overhead and I used a 53lb kettlebell.  The ladies on my team used a 26.5lb kettlebell and 15lb weights.

When the clock started I began doing kettlebell swings with the goal of doing as many as possible in one minute.  Each minute, on the minute, we did 3 burpees.  Getting back up,  we rotate stations so one of the other teammates was doing KB swings, I had a weight and the other person was resting.  Just keep rotating every minute.  Now, to really confuse things, each person also had to do at least 1 situp in that 15 minutes.  1 situp counted as 1 point, 1 kettlebell as 2 points.

We used poker chips to keep track of numbers, so as an example–if I did 2 situps and 4 kettlebell swings, that’s 10 points…make sense?

I’ll try not to muddy it up any more, but my team finished with a counted 560 points.  It was kind of confusing but in the end the point basically was to work for 2 minutes and take a minute off, doing 3 burpees every minute.  When I say it like that, it makes a lot more sense! 

I stretched for about 20 minutes afterwards too, and some more when I got home.  I’m feeling a lot better today, though still a little tight in my lower back, butt, and legs.  There’s worse things though, I’ll survive!

Thanks again to the CF403 team for motivating me to get off my ass and get to the gym yesterday, you guys rock.  I’m taking a few days off from Crossfit to deal with some other things but I’ll be back on Monday!  See ya then!

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