One of the things that can sometimes annoy me is the need to keep WOD secrecy until the end of the day. That’s just what we do, and I completely approve because it stops cherry picking (I’d never do a WOD with double unders in, from choice, for example) and that means functional fitness is integral to everybody’s training.
Sometimes it does frustrate me. Yesterday I ended up with full on WOD love – came home, drank bullet proof coffee in the garden with my LoveEnergy breakfast bar, realised I need a new CrossFit diary, which will be my third, and really wanted to blog about how euphoric I felt.
But I couldn’t, because it was only 11am. Last class is 8pm and until then I couldn’t WOD spill – so here it is:
Before the WOD I did my Lift It Up which was deadlifts:
- Warm up -5 reps at 40, 50 and 3 reps at 60% of one rep max
- Lift – 3 reps at 70, 80 and 90% of one rep max.
I didn’t get a really clean third lift at 90%, felt my shoulders round out, and Coach David commented it had happened too, but I was glad to get it done.
12 minute AMRAP
- 5 wallballs
- 5 hand release press ups
- 1 powerclean.
I got 13 rounds and 5 wallballs.
I picked too light a weight for my cleans, at 15 kilos, but I felt so tired when I got to the box that I underestimated what I could actually lift – lesson learned.
And I loved it, every single minute of it!