Today marks a new day at CrossFit Continuum as we work towards the new approach to WODs at CrossFit’s main site. What is that new approach? Quality of strict movements over speed. At least that was what today was all about.
Now, I have to admit I wasn’t sure I was going to be moving at all today after yesterday’s Filthy Fifty. It was brutal and I nearly didn’t finish – thankfully I was pulled back in by Lara and I managed to get through it in the end. It effectively ended my day yesterday, causing my body to seriously crash hard. And I was feeling it last night.
However, today was one of three PTO days I needed to burn or I’d lose them, so… I found myself back in the box this morning. In fact, I was there 30 minutes early and stopped for a coffee at the coffee shop around the corner from the box and worked on some writing in the car while I waited.
It was just me and Janiese this morning for Coach Drea, and I was not moving quickly by any stretch. During the warm-up it was like chipping off rust from an old hinge. I definitely needed a bit more WD-40.
Once we were done with that, we looked at each of the three movements — solid strict pull-ups (not chin-ups), solid push-ups, and quality air squats. Simple enough on the surface, but I was going to go slow and steady. The pull-ups really slowed me down.
- Complete as many reps as possible in 12 minutes of:
- 1 strict pull-up, 2 push-ups, 3 squats
- 2 strict pull-ups, 4 push-ups, 6 squats
- 3 strict pull-ups, 6 push-ups, 9 squats
See? Simple, right?
Well, I was shooting for getting through 5 rounds at least and that took me about 6 minutes. The remainder of the time was spent on completing round 6 and getting into round 7. Told you those strict pull-ups slowed me down!
I did pretty well with push-ups, which have given me trouble in the past. Made it through the 5-10-15 round with 10 in a row, then split up the round of 12 with sets of 6-3-3.
Air squats weren’t bad once I focused on making sure I stood all the way up each time.
However, the strict pull-ups with an overhand grip instead of an underhand, chin-up style grip, forced me to slow way down and sometimes take them one at a time. (Who am I kidding, most of them were singles!?) I barely got through the 7 strict pull-ups before time ran out.
We’re supposed to note where we started and where we stopped:
- Start – Round of 1-2-3
- End – Round of 7-14-21 (made it through 7 ugly strict pull-ups one at a time)
So there you have it. 🙂 Now I’m done for a couple of days and will be back to it on Monday. We’ll see what’s next on the WOD agenda then.
Great work Janiese! And thanks for the tips/encouragement today Drea!