CrossFit Kelly

Wednesday, July 8, 2015

Coach Meriah

(11AM) 6 including me, 2 girls, 4 guys

Warm Up

3 rounds of 50 single unders, 15 PVC OHS, 60 ft bear crawl, 60 ft bear crawl backwards.  This was capped at 10 minutes and I did not finish the last round of bear crawls.

WOD

“Kelly” 5 rounds for time of 30 Wall-Ball Shots (20#, 10’), 30 Box Jumps (24”) and 400m Run.

L2 was 16# and 20”, L3 was 12# and 16”.  I opted for at 14# medicine ball and a 20” box.  There was a 35 minute cap for the workout and I cut it closer than I expected at 33:52.  The first couple of rounds went relatively quick at around 6 minutes each and then I started to slow down.  The Wall-Ball shots really pushed me and my first rounds were around 9.5’.  Coach Meriah challenged me to get the ball all the way over the 10’ line on my last two rounds.  I still have some work to do there.

Overall, I was quite pleased with the effort.

Mobility

We finished with couch stretch, squat against the wall, against the wall with legs flayed, squat/stretch wall arms grasp the rig, and calf stretches.  The sandwich board has alternating mobility sequences day 1 and day 2.  As I am attending Monday, Wednesday, Friday, I did a blend of both.

Overall Impressions

Coach Meriah explained how programming was going to be geared on 10 week cycles to dive deeper into some core movements.  The next 10 weeks will include Front Squats, Strict Pullups, and Jerks