WOD 3/8/14
8 Minutes of Hip/Shoulder/Back Mobility
A- WU- 1 Mile M.B. Group “Indian” Run (20# M.B.)
B- Partner WOD 1 (3/8/14)- 4 RFT of: 15 Ring Row/8 K2E/4 Each Pistols/1 Rope Climb -15 Minute Cap
Notes: In Teams of 2 With only 1 Partner actively working/Both Partners will complete 4 Rounds each/While Partner A works on Ring Rows, Partner B will DeadHang (hang from bar arms straight)/While Partner A works on K2E, Partner B will hold Handstand/While Partner A works on Pistols, Partner B will sit in bottom position of active Squat/While Partner A works on Rope Climb, Partner B will Flexed Arm Hang (hang from bar elbows bent/chin above the bar)/If Partner A rest, Partner B rest/Partner A can only work if Partner B is in an isometric position/When Partner A completes 1 round they switch/ Teams will continue in this fashion until both have completed 4 rounds
C- Partner WOD 2 (3/8/14)- 15 Minutes of: 400M Farmers Carry (20/12kgx2) + AMRAP of: 3 Each S.B. Get Up/6 S.B. Zercher Good Morning/9 S.B. Zercher Squat
Notes: In teams of 2/ Partner A will complete 400M Farmers Walk/While Partner A Walks, Partner B will complete amrap/Teams will continue in this fashion for 15 Minutes/Score= Total # of Rounds completed
Thanks to all those that came out to celebrate last night. I was thinking that 7pm class sure left at a record pace and they must have all had big Friday night plans. I can’t believe I didn’t see this coming after all the surprise events we’ve done now. I will hopefully see you all one last time this week. Thanks again!
I love you Ann, I’m gonna miss you alot.
The box won’t be the same without you
Are we still blogging our WODs?
I’m 11.5 weeks pregnant with #2 and this was my first time back at the box since Christmas. I’ve been flaked out on the couch for the past 8 weeks with “morning” sickness. So, when I say it’s been a while, now you know what I mean.
During my first pregnancy, I had problems with my round ligaments (they go from the ribs to the bottom of the pelvic bone and support the growing uterus). Due to pregnancy hormones, they got loose and painful when I would run. I really wanted to keep running so I stopped later in my pregnancy than I should have. And consequently, had a rough time recovering postpartum (also complicated by lingering pregnancy hormones).
So this morning, when we were supposed to run a mile, I jogged 800 m, started feeling the familiar pain and looseness in my ligaments, and told Coach Anthony that I would be rowing the second half. I am determined to be more careful this time.
The rest of the workouts were fine. I had expected weakness in my grip and upper body strength, due to lack of work in the past 2-3 months and an increasing weight due to pregnancy. Ah well, scale as needed.
One thing I’d like to mention, I think I continued squatting in my first pregnancy too long. I stopped at 38 weeks when I should have stopped at 34 weeks. I came across an article recently that explained why. If I find it again, I will post it.
So here we go. Pregnancy and CrossFit, round #2.
11 weeks!
GillieBean/ Ryan
Congrats, I’m so glad that you finally announced it. Im terrible at keeping secrets.
PS no one ever blogs on Saturday 😉