I got there a little early and was hanging out talking and stretching while we talked about the wod the big kids threw down yesterday. FRAN "kenstein" HOLY HELL! It's FRAN + a 1.25 mile run! I'm glad I'm in On Ramp! (Not really, I'd have loved it!)
So, today's lesson was on Dead Lifting. This is after 30 minutes or more of stretching, Hollowbox, and this fun squatting thing that we had to hold for 3 minutes (KILLED the shins).
We get the DL lesson with PVC pipe and we did about 20 to 30 DL with the pipe and then used the 35 Lb Bar with the wooden disks for our WOD. But before we begin the WOD we need to learn the other skill involved today. The Rope Lower. My upper body is extremely weak so this was quite the challenge for me.
Todays's WOD
10 DL
2 RP
8 DL
2 RP
6 DL
2RP
4 DL
2RP
2 DL
2 RP
3:34 was my time. I'm somewhat disappointed in that, but really not sure how I could have done better. The fitness will come. I pushed myself so that I almost puked on the rope towards the end and was totally soaked. Yes, soaked from a 3 minute workout.
I have really loved every single CF so far and can't wait for tomorrow!
Yay Crossfit!
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