Wednesday 7/11 WOD at PCF

By the way, definitely had 7.11oz of free slurpee today in honor of 7/11. It was an awesome cheat and I have no regrets. I’ve eaten very well for the day/week and went to Crossfit today, so I’m not worried about it at all, and am actually happy I indulged. Take that, world! As long as it doesn’t become a habit, I am all about wisely-programmed cheattreats and rewards. In the wise words of Christmas Abbott: “I have to have my reward.  If I eat well all week, I get my cupcake on Friday.  That is how I operate.” Love it!

Strength:

  • Strict Press 5-5-5-5: 35-45-50(4)-50(3)-45. Lucky me, two days in a row of strength movements I strongly dislike! I could not get up to 5 reps at 50lbs. My shoulders are so gassed from yesterday’s push presses and single arm snatches, so I’m hoping next week to get 50 up and maybe even 55. Ambitious, but definitely possible!

WOD: 11:17

21-18-15-12-9 for time of:

Have I explained that kind of WOD yet? It’s usually “21-15-9” but someone accidentally-on-purpose added an extra 18+12 reps in there. You start with the first movement, KB swings in this case, and do 21 reps. Then move to the second, air squats, and do 21 reps. Finish with 21 reps of the push press. Then, you move back to the KB swings and do 18 reps, 18 air squats, 18 push presses, and keep going until you’ve done the last set of 9 reps of each.
Or, if you’re awesome like me and totally can’t keep track of your shit during a workout, you end up doing the 12 round twice. Yes, I did that. I didn’t realize it until the very end of the push presses when I realized “hey, last round I did two sets of 6 also..and 12 KBs..and 12 air squats..SHIT.” But I really wanted to finish out by doing the 9 round, so I just went for it and decided that the extra round wouldn’t kill me. And it didn’t, yay!
The KB swings were awesome and I did every set unbroken, all to full extension. The air squats were air squats and I really focused on not letting my knees buckle in towards the center when I got tired, which is a really bad habit I have that gave me knee pain last time I did them (none from today, yay again!). The push presses felt really easy throughout the workout, mainly because I was really driving the weight up super hard every time, but now my traps and shoulders are smokedddd. I think I could have added another 5lbs, but right as I had that thought the clock started. Great workout and hoping I won’t be too sore to go tomorrow as well. 
Bonus! Post-WOD sweatyface!

3 responses

  1. I read this post just before going to the gym, and got me interested in kettlebell swings. I looked them up and did them for the first time today!

    • That is so awesome! How did you like them!? They’re a super dynamic move, and require great core, ass, legs, and back strength/coordination. They are one of my favorite moves for that reason. Also, check out the video I posted as a link for them, because I think he does a really good job of explaining the key points! You’re the best!!

      • I loved them! It made me want to learn how to do more kettlebell exercises. I did 4 sets of 15 with a 20lb kettlebell. I didn’t want to go crazy when I first started, because I wasn’t sure of what my max was, but I think I’m going to try more weight next time. The video was also super helpful! :)

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