All the dear friends that made it to Kristi's Birthday Party!...wait a minute where the hell is Rod?
This is titled "Kaanapali"...I don't know why or what they are doing...Kristi any input?
Alright so first and foremost....HAPPY BIRTHDAY KRISTI! We had a great time celebrating with you and all the RFMers! Of course one of the main questions of the night was..."where is Rod?" but I guess we will never know since he didn't show up for the WOD tonight. :P Also, an explanation would be nice for this picture that Kristi took on my phone. I have no idea what Shauna is doing to Mikki.....and obviously Mikki is expressing her thoughts through sign language. lol
Anyhow, I can definitely say that this night as brought our already tight group even tighter through all the adventures that we shared....quick recap: starting with the various margarita pitchers that was consumed during dinner...which made Ali (one of our newer members to RFM) more talkative and even loosened him up to bust a move or two, Mikki's little 'love show' with the dessert, Val's 'deadlift' on the dance floor, Kristi's 'Snatch-clean & jerk' on the dance floor that made a mexican "jerk"...lets see what else...o and Derek and Elena's burpees..... and last but not least Lori's black friend that made her look tall. All these things made it that much more fun and very eventful for sure!
So going on to today's WOD.....
here it is:**DB=dumbbell** **AMRAP=as many rounds as possible**
AMRAP in 10mins
5 DB hang cleans
5 DB push press
10 alternating renegade rows (5 each arm) w/ DB
Hey looks like the theme for this week is still arms...o yea!
So I was really scared of this WOD, because as you can see there are lots of arms and my arms aren't very strong....but that's why we do this right!?! so 'no fear' just do it. O my! I was already feeling the 'deep burn' after the first round...and looked at the clock and only a minute or so passed so I like..."omg! I still have so much more time to go...Damn!" Also I used 15lb DB's and those were getting heavier by the min. I think what killed me the most was the hang cleans.....I HATE cleans with a PASSION! Mostly because they scare me and they hurt like hell fire! bringing weights all the way up to your shoulders and then squatting down into a full below parallel squat will sap your energy real quick if you are pushing hard. Then on top of that scary, energy sapping squat, you gotta get those DB over your head for the push press...yea arm burn for shizzle my nizzle! To top off the bbq on my arms doing 10 alternating renegade rows was like putting lemon juice on an open wound. It just took the pain to another level. But hey, if it will shrink my 'monster drumsticks' I'm there!
Unfortunately, I couldn't do more than 6 rounds. I felt like I could of pushed a little harder maybe....take less breaks, let the pain linger a little longer before I stopped for a breather....maybe bang out at least 1 more round but that's ok. At least now I know what I want to shoot for in the future. I know my reps will increase over time so I just have to hang in there and keep at it. This is going into my second month in CrossFit and I have already exceeded most of my expectations for myself. The only thing that I really want to do is do a full unassisted pull up. But I know that is coming soon. I just have to keep doing the assisted ones. One day though...real soon I'm going to do it. Anyhow...I need to go ice my shoulders now...cuz my arms are starting to show signs of bruising from all the times I let the dumbbell wack my shoulders as it made it's barely controlled resistance lacking fall in my arms. I'm just lucky I didn't wack myself in the head with those damn things.
WOW that was a good workout! *sigh....and 1 2 3...pass out*
Peace!
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