New week, New WOD

Hey Guys

So another Monday and another week arrives, this week is slightly different though, as the Crossfit Games, start this week, but more on that nearer the time.

So after a busy weekend, where the only exercise I got in the 'box', was helping put up scaffold for changing tubes in lights, which due to a bit of bad planning, (on my behalf) took longer than I thought and I ended up, having to leave without doing a WOD !

But I was also hoping this,would leave me fresh and recovered for this week coming.

Today's aim was to get down to the box (Reebok Crossfit Glasgow) for 10 am and go through today's. WOD, although I did see, new full time coach (congratulations) Steph, had posted on facebook, that the WOD had left her traumatised, a feeling anyone who does Crossfit will know :-)

This made me a little wary, but I did manage to stop myself looking up the WOD, to see how bad it was, as this may of put me off going ha ha, I also don't like to know what the WOD is until I am actually in the box.

On that note, for those of you, who have never been in a box, or Reebok Crossfit Glasgow's, here is a photo from a quiet WOD last week

I duly got there just after 10 and proceeded with my warm up, mobility work and had a look at the WOD, yes it was going to be tough, more in a minute.

As I am now the official Reebok Crossfit Glasgow, scaffold expert, I was enlisted in putting a scaffold up, to help Iain and Gavin, put their Crossfit Glasgow sign back up outside the front door, WOD delayed.

This wasn't an issue today, as I did have plenty time to help out and it is one of the positive things I have taken from my time at Reebok Crossfit Glasgow (think I'll shorten this to RCG from now), it has such a great community atmosphere, there are always people in there, helping out, either with jobs that need done around the place, as it is still in mid transformation, or giving encouragement to anyone going through their WOD or training session.

This is one of the things Crossfit tries to instill in all its boxes, which can only be good, when was the last time another member of your gym helped you through a workout ?

So, after we got the sign up and secured, well Iain and myself did, as I think Gavin was either unsure about the height or my scaffold building skills, so he stayed grounded. It was definitely WOD time.

This actually worked out better for me, as it was an official WOD time, whereas if I had done it earlier, it would've been on my own, or with Andy Watson, but his timing was all off today ha ha

Instead, there was about 10 of us, which adds a great dynamic and sense of 'all in it together' lets get it done feeling.

This is what today's WOD consisted of, after Steph had taken us through the warm up, which left most of us out of breath and definitely warm. 

We started with a block run and some double unders, all to be done in 3 minutes.

The block run is roughly 5-600 metres and double unders are with a skipping rope, where the rope passes under your feet twice, before you land.

The block run, suits me, but double unders I need a lot more practise, my skipping isn't he best.

Everyone noted the total amount of double unders, which after the block run is roughly 90 seconds worth, my total was 10 ! More than I thought, to be fair, but a long way off most people.

Next up 5, 3 minute rounds (with 1 minute rest in between) of Power Cleans, Push Press and Burpees in an ascending ladder, AMRAP style (as many rounds as possible) starting with 1 Power Clean, 1 Push Press, 1 Burpee, then 2 Power Cleans, 2 Push Press, 2 Burpees  etc.

Completing as many reps as possible in the 3 minutes, then after 1 minute rest, you start where you finished, still adding a rep, after each round.

The given weights, were 60kgs for guys and 40 for girls, I decided to go for 50kg as I thought my technique and stamina, wouldn't last the distance with 60kg.

After the first 3 minutes, I began to wonder if they would last at 50 kg.

This was brutal, just as you finish 1 round, you realise, you're straight back into the next one, and 1 minutes rest goes very very quickly.

I ended up completing 10 rounds (so 10 sets of each exercise, which works out at 55 reps of each exercise)

Which I was very happy with, although my face and body might not of shown this for about 10 minutes after I had finished.

Looking round, I wasn't the only one in this boat. 
After a bit of recovery, we all went round and shook each others hands and congratulated each other on getting through the WOD, again something that doesn't happen in a 'normal' gym.

There are very few egos in RCG, whether you're lifting heavier, lighter, if you get the most or the least reps/sets, everyone is pushing their own limits, which leads to better results. The group dynamic definitely helps push you through.

This totally wiped me, a whole body workout, in 23 minutes, including block run and double unders, after this I always wonder what people do in the gym for 2 hours etc.

Looking forward to tomorrow, as Tuesday is WOD in morning and Olympic Lifting technique class in the evening.

This is, obviously, if I can actually get out of bed :-)

Craig