Nik W. did a crossfit workout: WARM-UP 400m row, and...

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good CFP : squats! 01:15

WARM-UP
400m row, and lots of dynamic warm-up stuff, and balance stuff that I had more trouble than I normally do.

STRENGTH&SKILL
Low Bar Back Squat
4 sets of 5 @ 70% (3 min rest) 125#
10 step-ups inbetween sets

It was supposed to be some kind of box jump at various heights thing. Obviously no jumping for me; this is the 1st time doing even step-ups, since my pelvis started hurting from running almost a couple months ago. It's much better now, so I'm able to do lunges & step-ups without pain.
125# has been what I've been doing in the garage and it felt good but tough enough today. My balance felt a little off and I was rolling onto my toes (not all the time but some reps.) I don't know why, maybe the baby was in a weird position, I don't normally have that much of a problem with that like when I 1st started. The Coach said my form was good otherwise and gave me a couple of good pointers.

WOD
5 rounds
3 Muscle Ups [Sub is 10 Pull Ups (red&blue bands), Bar Dips]
6 front squats, 65#
12 Over the Box Jumps (24/20) [step-ups 16"]

finish time : 11:32

I think 1 person (a coach) did this Rx, so the cage was full of pull-ups and dips. My pull-ups felt better than that have been lately. I did have to kip a few up as I got more tired but mostly kept them strict.
Front squats were mostly good, except I still got a few heel lifts in. 65# was pretty light otherwise; I'm just having an off balance day. After finishing I practiced FS form and felt better.

  • Dan M.
    Dan M.

    Aaah, one of those off-balance days. I was like that too, and Liza knocked her shin into a box. I think the planet might be at an angle or something. Still great

    over 2 years ago Like1 person

  • Patrick K.
    Patrick K.

    Nice job on your fitness corner.

    over 2 years ago Like1 person

  • Y 6.
    Y 6.

    Still great work out!

    over 2 years ago Like1 person

  • Ellen
    Ellen

    Fantastic workout. I can't imagine doing this workout in the 3rd trimester! You rock!

    over 2 years ago Like1 person