Thursday, October 25, 2007

CrossFit One World W.O.T.D.

This is Jolie. She rocks. If I was half the bad-ass she was, I'd be a very dangerous woman! Jolie is demonstrating the overhead squat which was part of today's WOD. Though I don't take her classes as often as I'd like, I always appreciate any advice she can share. She's great at giving technical advice about the movements. Very important for someone like me who is trying to nail down form.

FIVE rounds of:
Run 100 meters
5 (modified) burpees
THREE rounds of:
Samson Stretch
10 Shoulder Rolls
10 Overhead Squats*
Round 1: wooden dowel
Round 2: 15# bar
Round 3: 45# bar

WOD (as posted at the studio)
Complete the following for time:
75 overhead squats (M:95#/W:65#)

...And then
"Michael" 1, 2, or 3 rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Joanne's Modified WOD
Three rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups
25 Overhead Squats with 15# bar

(No time recorded.)

Notes (to myself) about this workout:
My day started with a 5:30am spin workout at Bally's. The class runs for an hour. I came home, fell back asleep for an hour and then started my day with everyone else in the world :) For CrossFit, I came fairly late which let me workout by my lonesome again. As mentioned before, I haven't done CrossFit in about two weeks, so this week I'm a bit sore. In fact, I could barely do a squat this morning. For those of you who haven't noticed, I modify a lot. I'm not sure how the folks at One World feel about this. For the most part, I don't think they mind. Besides, as long as I'm in there and training, that should be important enough, right? Anyway... I didn't time the workout again. It felt like it took forever to complete. But at least I did it and managed some stretching afterward.

OWMA Quotable Quote
Eric: I look at my wife and she gets pregnant!
Joanne: Damn! That's some super sperm you got there!

Notes (to myself) about the Challenge Restart:
This is one of the many reasons why my current food challenge allows rice. My cousin-in-law Andy makes the best lo mai fan (is that how you spell it?). Granted, this photo isn't his actual dish. But last night while visiting, I happened to catch a fresh batch of this goodness. Liezel packed some for me to take home. The rice is all gone now. I did, however, manage to share some with my sister. For some reason, I was really hungry today. I think I ate more than I should have, but I feel like my body needed it. I also took an hour long power nap. Maybe my body is adjusting to my full-throttle workouts. Hmph.

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