John F. did a crossfit workout: Epic DNF. My motivati...

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blah Mixed Bag

Epic DNF. My motivational pendulum is totally on the backswing. Maintaining drive is harder than any single workout.

Warm-Up was standard CrossFit fare:
DROM progression
plus 2 rounds:
* overhead squats
* sit-ups
* supermans
* pull-ups
* dips
* Sampson stretch

Workout was:

Seven rounds for time of:
8 reps Rope climb (my rope-and-cable mod)
10 Wallball shots, 26# ball
15 Kettlebell swings, 45lb kb
20 Double-unders

I made I through 2 rounds in 16:04 and totally let the Quit Monster talk me out of finishing.

Sucks.

But I'll be back.

Two things I learned:
1. I really like wall-ball
2. My left shoulder is PISSED. I don't think it likes dips or when I sleep on it. Total subacromial bursitis or tendinitis. Sucks. Gah.

  • Dan M.
    Dan M.

    That's a hell of a WOD after that warmup. You still got a few rounds in. Can't imagine ever liking wallballs

    over 2 years ago Like

  • John F.
    John F.

    The "Official CrossFit Warmup" is a bit much, I think. They want you to do 3 rounds of 15 reps each (I'm plenty warm at 2), and you're supposed to do those crazy glute-hamstring situps, which I haven't worked up the nerve to do. 5 different exercises seems a bit much, but oh well. It kicked my ass by itself when I first started doing it.

    over 2 years ago Like1 person

  • Scott C.
    Scott C.

    What's wall-ball? I still haven't done a cross-fit workout and need to get out there and try it sometime.

    over 2 years ago Like

  • John F.
    John F.

    Wall-ball is basically throwing a medicine ball at a target 10 feet of the ground, catching in, squatting down, come back up and throw it back at the target. Here's a video: http://m.youtube.com/?dc=organic&source=mog&hl=en#/watch?v=4XJm3u27fEc
    And here's a write-up on the purpose of it: http://library.crossfit.com/free/pdf/12_03_Wallball.pdf
    Most folks really hate it.

    over 2 years ago Like

  • Mimi
    Mimi

    I did not think anyone liked wall balls O.o
    Many WODs are shorter than 16 minutes. Probably a good thing not to push an angry shoulder.

    over 2 years ago Like1 person

  • Dan M.
    Dan M.

    Our box's warmups vary from coach to coach. Some coaches are relatively light & prefer some flexibility and mobility stuff. Other coaches are tougher, and warmups are as exhausting as the WOD. Hope the shoulder feels better

    over 2 years ago Like