- Overhead Squats (2 sets of 5, 3 sets of 3)
(Photo: Amber Karnes)
Given that I'm still relatively new to CrossFit, I've only performed overhead squats as a strength skill once before (while vacationing on Maui). I kind of sucked at 'em, so I was happy to see that they were on the agenda for today's workout. I really need the practice.
I managed to overhead squat substantially more weight than I did the last time around, but I'm still less than steady. My coach corrected my stance (my feet were too wide apart), which helped me squat deeper, but I continued to have difficulty keeping my weight on my heels, especially when driving back up from the hole. I also wobbled quite a bit trying to hoist the bar up over my head using a wide grip on the barbell. In sum, I'm just a total fucking mess (as usual).
I'll get better. 'Cause I certainly can't get worse!
4 rounds for time:
- 400 meter run
- 15 wallball shots (20 pound ball, 10 foot target)
Sounds simple, but this was a punch in the gut. The running wasn't so bad -- breaking up a mile into four chunks is totally manageable. But with wallballs thrown into the mix, I was out of breath before the WOD was half over. My low weight and short stature are great for some CrossFit moves, but they don't help when it comes to wallballs; I ended up having to jump-shot the ball with almost every rep just to heave the damned thing above the little piece of electrical tape ten feet up on the wall.
Still, I'm satisfied with my time (13:27) and pleased with myself for not taking breaks. (Not intentional ones, anyway. I had to briefly pause a few times to pick up a dropped ball, but I immediately went back to heaving the ball up onto the wall.) If Monday's workout taught me anything, it's that the breaks add up, and can kill your times.