Three rounds for time of:
Run 800 meters
35 Back Extensions
I have a question about the clean and jerks as well. I know that normally the Crossfit way is they way that gets it done most efficiently, ie. clean any way you can for a WOD like Elizabeth. However, with this one being an OLift, and a strength piece, in my mind I can’t help but feel it should be received in the squat. I would just like some clarification on what is expected for this particular WOD, if someone could.
I felt like I had a little bit left in me, maybe 5-10 pounds.
I have been getting up and doing strength work in the AM. I do the WOD in the PM as long as it is not strength work, if it is, I do that as part of the AM workout and then I do some sort of METCON at night.
GoRuck group training today. I did my regular warm up followed by:
6.5 mile weighted ruck run with 4 bricks, 3 liters of water and misc. supplies. Roughly 30 pounds total.
Along the way we did some PT including a couple rounds of elevated push ups, thrusters and lots of hills and a new set of stairs.
It was a small group, but a fun time regardless. I ran well and think I need to shift my training emphasis towards my upper body and perhaps relax the running a bit. I need to be sure to get enough rest/recovery to hopefully let the plantars faciaitis heal up a bit.
Warm-up: Dead-hang pull-up work, then 3 rounds of 30s sampsons + 15x each push-ups + sit-ups + elevated beginner pull-ups + squats.
WOD: 3 rounds for time of 400m running + 15x 45# Overhead squats. The squats were easy, and probably should have been done at 65#. The running sucked. That ate up the huge majority of my 28 minute time. I would guess we are looking at 5-6 mins of OHS, 2-3 mins of transition from run to OHS (come in the house, get water, get to gym room, then after OHS get back out of house for more running). Leaving around 20 mins for the actual running portion (or, I should say, jog/walk portion).
I hate running. But I will continue to improve at it.