Thursday night was a lot of fun for me because it was the first time I was able to do a WOD with Coach Crip’s coach, Ken from Reebok CrossFit Ramsay. I’ve known Ken for a few months now as he’s also who I report to with my articles for CrossFit and I worked alongside him at Regionals back in April but I had yet to experience one of his classes.
I took off from work early so that I could make it to the 5pm class that he was coaching at CrossFit 403 and it was well worth it. We had one hell of a warm-up that had most of us sweating well before it was time to WOD but that’s the point isn’t it?
Ken went over the movements we were going to be completing which were: chest-to-bar (CTB) pull-ups, wall ball shots and kettlebell swings.
Ken is injured at the moment but even so he made CTB pull-ups look easier than I’ve ever seen them done before. The guy is amazingly strong but then that’s no surprise when you find out that he’s the fittest man in Canada between 45-49 years of age. He had won himself a spot at the 2012 CrossFit Games in the Masters 45-49 Division but an injury ended his Games season which is very unfortunate. You know he’ll be back with a vengeance next year though!
Onto the WOD we went;
20 minute AMRAP
-5 CTB Pull-Ups
-10 Wall Ball Shots, 20lb ball
-15 KB swings, 53lb
We got underway and very early on I was making mistakes on my wall ball shots. I have a tendency to jump up or launch upwards when I throw the ball which puts me on my toes and inherently off balance. I also had my arms in the wrong position which was making me even more off balance and after 3-4 shots I’d have to stop and reset. Ken corrected me on both counts and things got easier but as I got tired I kept lapsing back to my old ways. Thankfully he and Coach Crip were there to slap me back into form and keep things proper. I also found out that when I get tired during KB swings I use to much hip and this can cause lower back stress but of course Ken noticed this and corrected it as well. I have to make a conscious effort to keep my form when I’m tired–that’s when it counts most and that’s what will separate competitive Josh from injured Josh.
I didn’t complete as many rounds as I had hoped, I really wanted 7 rounds under my belt, but I finished with 6 rounds completed in 20 minutes. Not a bad effort, I definitely worked for those 6 rounds, but there’s a lot of room for improvement!
Thanks for coming out Ken, it was fun to have you out for the night!