Saturday, April 4, 2020

Support Your Local Box WOD 1

Saturday, April 4, 2020

Home Gym


Warm Up

Hip Hammy
Forearm mobility
a few air squats, push-ups


10 min AMRAP
10 air squat
9 dumbbell snatch (Right arm)
10 push-up
9 dumbbell snatch (Left arm)


I did the Rx weight and managed 3 rounds + 22 reps = 136 reps.  The snatches were heavy for me.  This was also the first time I worked with WODproof.  In the future I will have somebody start the app and also set a timer for me so that I can see my clock.  I was using an iPhone for my clock and could not see the WODproof app.  I started about 10 seconds late and finished about 5 seconds late.  No big deal, but a learning experience.  Also my iPhone was set for auto lock after 1 minute which sucked.  I will switch this to never in the future.

I registered to give my contribution to West Metro CrossFit instead of CrossFit Golden.  I did this in part to support local boxes that might have fewer members.  Also I know that West Metro hosts events for the community like the King Kong Grip Contest.

Track Workout

Afterwards, I rode my bike to the track about 10 minutes away.  I elected to do 4 rounds of max effort quarter mile every four minutes.  I was finishing in just under 2 minutes and had 2 minutes rest.

Round 1 - 1:54
Round 2 - 1:47
Round 3 - 1:48
Round 4 - 1:49

Bike Ride

Cleaned up the Gios and went for a short road ride ~12 miles in around an hour.

Home Gym

I ordered the Three Leaf Garage Light 6000 Lm Deformable LED Garage Ceiling Lights 60W CRI 80 Led Workshop Lights for Garage Adjustable Panels Tribriht Led Garage Lighting Basement Garage Lights (I think the ridiculous name is for the Amazon search engine) for $28.99 and I must say it is a tremendous difference over the fluorescent bulb that I previously had installed.  Being in the center of the garage, it is not as good as strip led lights would be, but certainly cool considering no wiring required.  The light is easily 2-3X what it was before and brightens up otherwise gloomy sessions in the garage.

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