Short, but not so sweet WOD

Hey Everyone

Feeling good today, when I woke up, with no aches, pains or DOMS from yesterdays WOD, so, back down to Reeebok Crossfit Glasgow box I went.

Todays WOD, was,a s  always up on the board and a few people had already been through it, it was only two exercises, so I was expecting it to be tough, I am beginning to realise fewer exercises, doesn't equal easy !!

The WOD looked like this, Yoke walk for 20 metres, buildingh up the weight to max effort, then 5 minutes of burpees, yes 5 minutes non stop of BURPEES, everyone's favourite exercise.

Here is an example of both


Yoke Walk

 Burpees

As with the farmers walks, last week, Yoke walks are a very under rated exercise and rely on whole body strength, you are only as strong as the weakest link.

After a warm up and mobility set, I went outside and done some Phosphate sprints, like last week, I am looking to include these at least twice a week in my training.
I was planning on doing this WOD myself, but there was another guy in (Dom) who was about to start it too, so we paired up, which helps push you through it.

After 6 sets I was at my max effort, 210 kg, which was roughly where I was expecting, so I was pleased with that.

After a few minutes break, it was onto 5 minutes continuous Burpees, this is where I wished Dom hadn't been doing it !
He raced through them, while I had to stop a few times to catch my breath, I was hoping to get into the 80's, but managed 70 ! 


I am noticing, it is the conditioning, cardio side of the WOD's where I feel I'm below the level I expect of myself, so I will be working on that a lot more over the coming weeks/months.


I am probably sitting, about average in the box, at the minute, fitter than some, but lagging others.

Here is a look at the boards of the guys/girls who had done the WOD this morning and me Craig -L- in RED

As you can see, there is a wide range of scores and weights, this is a great aspect of Crossfit, everything can be scaled to suit all levels and abilities.

I was totally wiped after this and took me a good 10 minutes to recover.

As I said, I feel my strength is at a decent level, but obviously could be better, but my conditioning is what I need to get up a bit.

I look forward to seeing the results, but not the training sessions to get it there :-)

Craig