Mother's Day Weekend....CF Charlotte Friday WOD

This weekend being Mother's Day, I decided I would come home to Charlotte to celebrate with the family. Every time I come back to Charlotte I try to keep up with my workouts....and where else to do that than the one and only CrossFit Charlotte with the great Andy Hendel!?

Today's WOD was:

5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target


Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.

The WOD went as follows:

Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27

Rowing (4 min):
Rowing for calories...how I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70

Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72

Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40

Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach A...you're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18

TOTAL for the WOD: 227 Reps

FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.

One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!