Crossfit OnRamp Day 8, Wednesday morning, and nothing is terribly sore to start out with. I’m excited, a workout where I’m coming in “relatively” fresh!
The warm-up we began with seemed pretty reasonable. Three consecutive sets of:
- 20 jumping jacks
- 5 plank walks
- 10 situps
- 20 flutter kicks
- 15 KB swings
- 7 KB C&J (R)
- 15 KB swings
- 7 KB C&J (L)
- 15 KB swings
- 7 KB snatch (R)
- 15 KB swings
- 7 KB snatch (L)
I was a bit nervous about this one with all the shoulder work, given some artificial parts in my right shoulder and a missing rotator cuff muscle, but it worked out OK. The 15 kettle bell swings, which I usually like, really had me pushing to keep good form by the end, and the 7 reps of the clean and jerks and snatches were just the right amount to push me, but not so much that I had to break the sets. My biggest worry by the time we were done was keeping hold of the kettle bell, as I was absolutely drenched. A couple trips for more chalk on my hands certainly fixed that issue, though. Total time was around 6:20 for the workout.
I’d expected another “cash-out” killer exercise before leaving since I did the set unbroken, but we finished up with a shoulder stretching exercise. This workout seemed just about right — challenging, pushing me, but it didn’t kill me for the rest of the day (and I’m hoping leaves me in reasonable shape for a couple matches of sand volleyball tomorrow night, as it’s our end-of-season playoff night)! Friday is our “Total” day, in which we try to figure out my maximum weight for a variety of strength exercises. I’m a bit excited to learn what my maximums are, but also a little nervous about staying injury free, as all heavy-weight work I’ve ever done has always involved sets of a minimum of eight repetitions. One-rep maximums will be an entirely new critter!