Monday Main site WOD

Tonight I decided that I would do the Crossfit.com sites suggestion of: Snatch, overhead squat & running. It looked like it would be an excellent heart pumper combined with some technique and a bit of muscular endurance plus I get to use my new weights!

I did a usual warm-up of:

2 min skipping
30 push-ups
2 min skipping
20 pull-ups
2 min skipping
15 dips

Followed by an excellent stretch and a bunch of dowel weight overhead squats.

Getting into the workout was quite interesting as I had the opportunity to warm-up properly, do the burgner warm-up and work my Snatch up to 95lbs. Indiana was also stoked for the WOD as he would accompany me on all of the runs, he's gotta get his exercise to, I just wish I had a weighted vest for him!

The workout was:

5 rounds for time of

3 x 95lb Snatches
15 x 95lb Overhead Squats
400m Run

Time: 20 min 55 secs

It went well and was felt really easy. I managed to pull off all of the Overhead Squats unbroken and ran in and out of the basement. Indiana didn't lag behind at all and even spurred me on during the long uphill sections. I must say though that I was fairly disappointed when I found out that my time was about 5 minutes slower than what it should be. I think it was mainly because I really ran 500 meters every lap instead of 400 and coupled with a long uphill section.

After the WOD I followed up with a series of sets; Lunges, kipping pull-ups, front squats and hammer curls.

So far so good and the second day of November was a successful one!