My First Rx

I’ve been on a bit of a CrossFit streak lately. I’ve been meaning to get more into it, and now that Hulk’s a bit of a training buddy I’ve had more motivation to go.

Friday I worked from home, so I was able to swap in my 1+ hour commute for a workout instead. We did a Nasty Nancy which about took me out.

5 rounds for time:

  • 400m run
  • 10 power snatches
  • 10 overhead squats (OHS)

Rx for women was 30 kg, but when I tried to warm up with 25’s it was totally not happening with the squat. Because I’ve done an OHS maybe twice before. So I dropped to 20kg and that turned out to be a good decision. I’m still trying to finally Rx the weight on a workout, but when you can’t even get one clean rep and the workout consists of 50, there’s not much you can do about that.

It was definitely not my best workout. I was tight and sore from the pistols on Wednesday, and I just can never really feel strong in the evenings; morning workouts just work better for my internal clock. But I was there and I was going to do it. Around my third set of OHS I sensed I was twisting my right shoulder weird when I went down. I was probably compensating for a weak side in my fatigue, and it ended up straining something in my elbow when I was locked out overhead. I dropped the bar, cursed a bit, and assessed the situation. Was I injured, or was it a warning to pay better attention to what I was doing? I took a minute to get my bearings and try again, and I was able to finish out the set. I debated on quitting the workout. Clearly this wasn’t my day, and the last thing I want is to get injured before I even really get started. On the other hand, I need to toughen up and work through the suck when it sucked. I decided to start on my fourth run and figure out the OHS the next time I came to them, since besides being completely exhausted I was still good for the run and the snatches. On my fourth round of OHS, I took them slower and focused on my arm tension and keeping my chest up, and that seemed to be what was missing. I was the last one to finish at 27:15, but I got it done.

Sunday was redemption. For starters, we did a double-under tabata and I was able to consistently string 3-5 DU’s together each round which was pretty sweet. Then the workout, which I knew would be a beast because weekend workout, ended up to be 1/2 Morrison (or a full Morrison if you were crazy enough):

Rounds 25 – 20 – 15 – 10 – 5 reps for time:

  • Wall balls (14lb)
  • Box jumps (20in)
  • Kettlebell swings (35lb)

And I Rx’ed that beast. Boom.

I am drinking the CrossFit kool-aid deep, kids.

Go make it a great day!

 

 

 

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