Friday, April 3, 2015

Crossfit Undeniable On Ramp Session 11

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.

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