Crossfit Construct Day 2 Follow Up

Wow!  A day after crossfit and I can’t stop thinking about my WOD.  In all, I feel that I did OK at best but was impressed with the intensity levels in class. Derek did a fantastic job motivating the group, and following up with everyone individually.  My form wasn’t very great when it came down to the Olympic style movements but I feel that in time, and through practice I will improve quickly. 

Here’s the WOD (workout of the day) that I did yesterday.

Split Squat
8-8-8

·         The split squat was a little challenging because I have never done a squat with a single leg.  Balancing was an issue in the first set but I improved throughout my sets.  First set I did with a 45 lb bar and the next two sets of 8 I did with an added 50lbs at 95lbs.

     

One round every 2 minutes for 20 minutes

2 Deadlifts
3 Hang Power Cleans
4 Chin Ups (strict)

·         This was FUN!  The deadlifts were not an issue due to my experience but the hang power cleans were brutal and good.  I had issues having the right form at first but I think that was because I started out with light weight.  Max weight on that set was 125lbs.  The chin ups were easy but fatigueless at the end of the WOD made the chin up a bit more difficult.

Post Workout
3 x 10 bent over barbell rows

·         I’ve done barbell rows so form was good. I still had some trouble due to fatigues but kep form and stayed well balanced.

Today, im keeping it easy and plan to hit my gym for about 30-45 minutes and work on cardio and abs.