It was great to rest up yesterday. I did walk 18 holes of golf in the morning. Back to it for the 9am class this morning. My back is feeling better after a few days of the standing desk and the massage on Tuesday. I have another massage and adjustment this afternoon.
Warm-up
4 rounds
- 15s Jumping Jacks
- 15s Air Squats
- 15s Mountain Climbers
- 15s Jump Squats
Midline
We partnered up to do 200 AbMat sit-ups. One person held a plank and the other knocked out reps. I was doing sets of 30 on my turns so got 120 sit-ups.
WOD
3 rounds
- 1m Push Presses (30# DBs)
- 1m Wall Balls (20# MB, 10′ target)
- 1m Jingle Jangles
- 1m Burpees
- 1m SDLHP (53# KB)
- 1m Rest
Push presses and SDLHP were I got most of my reps each round. My rounds were 122, 107, and 104 for a 333 total. Fight Gone Bad style WODs are always ass kickers because it’s like 3 rounds of 5 mini AMRAPs.
Finisher
Prowler Suicides
After class, I stuck around to help out with a group of high school varsity soccer guys. We put them through the same workout. It was a lot of fun and nice to put someone else through the pain for a change. Makes me look forward to getting my CrossFit Level 1 Certification even more now.
Nick Momrik's Fitness Logs 