Thursday, December 29, 2011

The Shoulder WOD

I love getting up in the morning knowing I have a 6AM crossfit class to go to.  Most days I wake up even before the alarm goes off (as long as I have been sleeping 7-8 hrs regularly).  I got up today at 5:20, about 5 minutes before the alarm clock was to go off.  I got ready, had my 6 oz of orange juice and left for the gym.  The WOD for today was:
Pullups
Overhead squats (45lb bar)
Wall balls (16 lb ball)
Each round decreases the # of reps: 10-9-8-7-6-5-4-3-2-1
I finished in 13:33.

For the pullups I looped a medium size band around the pullup bar and placed my foot in it to help me up to do the pullups (I still can't do one without a band assist!).  For the overhead squats you have to use a wide grip to hold the bar above your head with active shoulders, squat and repeat, the bar always stays above your head with no movement of the arms.  The Rx was 45lb but I should have used 55lb because the overhead squats were fairly easy.  For the wall balls I did the women's Rx with the 16lb ball!  This was my first time using the 16lb ball, usually I use the 14lb ball but I think I just graduated to the heavier ball.  I guess I will be doing the Rx now for wall balls but it was a challenge to throw the ball high enough!  My shoulders feel okay though.
After the workout, I drank about 20 oz of water, went home and had 2 scrambled eggs with 1 cup of chopped brocolli and my giant cup of chai (about 20-24 oz!).  I make the chai myself with a Lipton tea bag, 1 cardamom seed, a small stick of cinnamon and 1/2 cup of skim milk, no sugar.  I'm trying to not eat as much bread as I used to but I know I won't want eggs every morning and it's already been 3 mornings in a row, a record for me.  


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