I missed sessions 9 & 10 as I was traveling, but Anne, Lindsey and I got together with Coach Zach for Session 11. For a warm-up, we did a 400m run, shoulder sequence, and this sequence where we bend down to touch our toes, walk our hands out, do a push-up and then walk our feet forward. The workout today was a “choose your own adventure” and we talked about the components of a workout. Rather than total effort, we opted for an AMRAP and settled on 11 minutes. We decided to do box jumps (7), knees-to-elbows (7), bear crawls (20 yards), and kettle bell swings (7).
I used a 20 inch ply-box. For knees-to-elbows, I did the first round as prescribed, but switched to 14 of the scaled version for subsequent rounds. We did the bear crawls weighted, which was quite the effort. I used 25 lb dumbbells and walked them down, turned around and walked them back in a bear crawl. I used a 35 lb kettle bell for swings.
I managed 4 + 17 for the workout. This was on par with Anne, but a full round behind Lindsey. I paced myself well, but the effort was getting to me. I left pretty good sweat angels on the floor.
Our nutrition talk was on post workout shakes and drinks. We had a chance to try FitAid recovery drink and SFH Protein powder. Both were light and reasonably palatable. The FitAid reminded me of FRS recovery.
I also need to make a decision on whether or not to continue Crossfit. If I do, I will stick with Crossfit Undeniable for now. The only other convenient option is MBS Crossfit near my office.