Sunday, October 26, 2008 by Rebecca

OH Squats and Tea and cookies ;-)

WOD #1 OH Squats
Warm up: Mobility Exercises, Burgener Warm Up ... don't remember what else - I'm sure there was something

WOD: OH Squats

dowel-dowel-9#-15#-15# .... give or take - I wasn't paying particularly close attention to the rep scheme - and just did a set whenever I felt well rested.

Wod#2 Tea & Cookies
Warm up: Mobility Exercises, 10 Rock'n Rolls, Jump Rope Drills, run 900m

"Tea & Cookies"

100 Meter walking lunge
42 Sit-Ups
Run 200 Meters backwards
30 V-Ups
Run 400 Meters
18 Knees-To-Elbows


100m walking lunge
42 sit-ups
run 200m backwards
30 V-ups
run 400m
18 knees-to-elbows*

With the OH squats today, my main focus was on form - which has gotten quite a bit stronger. Those who were watching me said that my depth was really good and that my form looked pretty solid. I do still tend to corkscrew a little bit to the left - but significantly less than I used to. I did not get brave enough to try these with an empty oly bar. I stuck to the dowel and some relatively light body bars. 9# & 15# I made one feeble attempt with the 30# body bar - but it is think and ungainly, and i did not make it down very far before I decided not to proceed with that bar. My wrists and shoulders got tired pretty quickly even with the light weight.

The second WOD today had several exercises I strongly dislike because they really push my issues to the fore-front. I'm going to steal Melissa Byers name for these exercises and create a "goat list". The first three items on this list:

Jump rope drills. I do ok on the regular two footed jumps and cross overs, but the moment i have to alternate feet, or change rope rhythm (doubleunders) everything goes to hell. My right leg/foot can't navigate on it's own.

Walking lunges - also on the list - they really emphasize how off balance I am.

Running backwards - um yeah - just hard.

I think I got closer than I've ever gotten before to getting the knees to elbows, but they're still not quite there.

Needless to say, if it weren't for the walking lunges this workout would have been much much faster. there was also a lot of transition time in between exercises. But Nick was doing them with a 70# kettlebell, so he was slowed down to my pace and kept me company and motivated. I'm glad he made it to class today :)

Everything else was essentially fine. And my strained muscle didn't give me any trouble.


Evelyn Rodas said...

Be sure that you have a lamb list too--of the stuff you really like (and are most likely good at...b/c they're usually the same). That way, your wod universe will be balanced ;)

Pamela said...

Great list! This will work.

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