Today’s WOD at Crossfit Ignite was the worst bonk I’ve had in a while. This week has been great, with a deadlift PR on Monday and some really great rows in the single, but I guess the recovery time required for a middle-aged athlete finally caught up with me today. The WOD was entitled “Air Force”, and involved:
Men – 95#
Women – 65#
- 20 Thrusters
- 20 Sumo DeadLift High Pulls
- 20 Push Jerks
- 20 Overhead Squats
- 20 Front Squats
**4 Burpees performed on every minute. Drop what your doing, do 4 burpees, pick up where you left off**
I tried to Rx it, even though I knew that the overhead squats would be iffy. In reality, after only 6 thrusters, I felt my legs turn to jelly and slow down, and I knew it was going to be a rough ride. By then end I could barely move my quads fast enough to get off the ground for the burpees. This WOD is insidious in that the slower you are, the more burpees you have to do, and the less time you have to complete weighted reps before the next round of burpees.
Well, I had a great lunch of sardines, broccoli, a little feta, and some black pepper, and resolved to fight again another day….
As a rower I am used to operating in one plane only…horizontal. Anything outside of that is wasting energy and disrupting the run of the boat. As a novice crossfitter, I found that my greatest weakness is shoulder girdle stability and flexibility for any movement that requires an overhead press. For that reason I really like the “Air Force” WOD that we did last week at Crossfit Ignite, although I tweaked my shoulder on the thrusters and so had to scale it significantly. I especially like it because the sumo high-pulls (aka upright rows) and burpees (aka squat thrusts) are familiar to any rower, so this WOD has some components that I’m really good at and some that work my most glaring weakness.
Tonight I decided to reprise it, but had to go to the gym late instead of the crossfit box. I was able to complete it at 85 pounds, except for the overhead squat I used just the 45 lb. bar.
An unexpected hazard was the ceiling height of the gym. I am finding that few facilities, including gyms that I visit when I travel, or most boathouses, are set up for overhead work, and I took a chunk out of ceiling when attempting the push jerk section of the WOD.
Before crossfit I looked for water everywhere I went and tried to gauge if it was rowable. Now I also find myself looking up both indoors and out…is the ceiling high enough for push jerks, is there enough room to throw some gymnastic rings up, is there a good place for pull ups? That’s one of the things I like about the crossfit approach…working out in the “box” has me thinking outside of the box wherever I go, and the new perspective keeps it fresh and challenging.