Today’s WOD was a Roaring Fork CrossFit mod on .com’s Tabata this, subbing kettlebell swings for the rowing (probably due to # of rowers).
Warmup: 15 minutes of free gym! I worked on two weaknesses: double-unders and overhead squats
Pre-WOD: Power Clean Max 3-2-2-1-1
115-125-135-145-155FAIL
NEW Power Clean PR: 145 (previous was 145 squat clean, about 3 weeks ago … the transition from squat to power shows growth in both strength and confidence getting under the bar–sweet!)
WOD: Tabata (20:10, 8 rounds)
Tabata is 20 seconds of work followed by 10 seconds of rest. Each round is scored by number of reps, but only the lowest number of reps counts. So if you sandbag at a low, there is no reason to go higher than that. Likewise, going huge in the beginning and having to drop considerably negates your initial hard work
Pullups
8-8-6-5-5-5-5-5
Squats
15-15-15-15-15-15-15-15
Knee Pushups (yes, even dudes)
12-12-8-7-7-7-7-7
KB Swings (16 kg)
9-9-9-9-9-8-8-8
Abmat Situps
10-10-10-10-10-10-10-10
Total: 45 (5+15+7+8+10)
After the workout, a dude came over to me to tell me how great my form is (I’m pretty sure he’s talking about my squat depth ;-)) … Turns out he’s opening another Colorado CrossFit, in Eagle County (near Vail) … High Altitude CrossFit opens March 15. I can definitely thank my coaches at Central for the emphasis on form–but I’m also awesome!