Up early again yesterday (09/15/2010). I am taking the foundation classes at CrossFit Cle, to get reaquainted with the fundamentals of the sport. I've been here before, but not with any comprehension. This class in particular was all about the squat and variations of it. The trainer helping me relearn is Travis Page - an expectional athlete and coach. Roughly an hour later, class is over - time to walk to campus.
So now I know some of the finer points of the Overhead Squat (OHS) and I figure, why not get a WOD in today at home. I've got a street to run on, and an olympic barbell set - all the ingredients for me to take on "Nancy"
5 rounds for time:
400 meter run
15 overhead squat (95/65)
I did one set with 75lbs for the OHS, immediately had to lose the weight, and finished the remaining sets with just the bar for the OHS. I got done in 14:11, to be honest, I was happy to have finished. My legs felt like they were refusing to work every 400m.
This morning (09/16/2010) I wake up in bed an hour before my alarm, thats odd - but that was the second thing I noticed after I moved to see what time it was. The first thing I noticed was the soreness... Everywhere registered as sore; hands, forearms, neck, lats, chest, abs, hips, thighs, calves, ankles... not in a bad way, just reminding me there's muscles everywhere that I need to use more. Time to break out my trigger kit which is simply a 3ft section of 4" pvc pipe and some lacrosse balls. This kit idea was given to me from CrossFit Hilton Head. There's other kits like this, however this one is cost effective and anyone can get the supplies together at their leisure. (I will put a picture up of mine later) Here's a Triggerpoint Performance Kit from RunningWarehouse.com for $70.
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