Saturday August 20th

Visited Crossfit 215 today for the 2nd time this summer, awesome place, I'm a big fan. Today also happened to be a "Bring Family & Friends" WOD which was cool by me because there were like 30 people working out instead of 3 like last time I was there so I sort of just blended in and didn't bother anyone.

We did a LOT of mobility. Their head trainer Micah is HUGE into the mobility side of things.. We did like 20 minutes of dynamic warm up, then we broke off into newbies/everyone else.. Newbies and their CFers who brought them along went through all of the movements together while some of the CF215 bros and I did some overhead squat work, which I welcomed with open arms since I suck at them.
We ended up mostly drilling form, not weight, because we had no presribed rep scheme.. we were just told "have at it while I teach the new people".. I did some warm ups, then 95x7, 115x5, 115x5, 125x1.. then we ran out of time..

WOD-

AMRAP 20

Row 250

20 Air Squats

15 GHD Sit ups (more on these later)

10 Box Jumps 30"

5 C2B Pull Ups

I ended up getting 2 Rds Rx'd, then 3 more rounds with regular sit ups subbed..

And here is why:
Umm, GHD sit-ups are fucking hard dude.. 

That, or I am putting myself in the contraption incorrectly, because the one major thing we learned in my certification about those machines is "make sure you straighten your knees when you are on your way up".. Um, easier said than done people.. I legit could not do it properly.. After 2 sets of willing myself up for every rep completely wrong and feeling my hamstrings and back straining like whoa,  I decided it was not worth breaking my back over and switched to the floor.. Everything else went really smooth and I mostly did not take any rest, just tried to keep going from one station to the next..

I need to find access to a GHD machine in the future and see if I just need to adjust the feet holder setting thingy or if I REALLY need to improve my core strength to use that thing.. Good lord was that frustrating..

We finished with a whole lot more stretching & mobility stuff, most of which is on the wall somewhere at FCF.. Lots of hip and quad stuff.. I will say, I felt like melted butter after all that, very refreshing..


Side note: Their facility has no air conditioning so I sweat like a whore in church and left a borderline bio-hazard of a puddle where I was stretching at the end of the WOD.. I apologize to the next class who was coming in after me..