NoVa Open Week 4 – Wednesday


WOD – rest day. Letting the arms heal.

Sleep: 8:00pm – 2:00am, 3:00am – 5:00am. Slept very lightly between 3 and 5. Not sure what is up with that.
Stress: High. Very high people contact today. And sexual harassment training. Yippee.
Fish Oil: none

Breakfast: coffee with milk and sugar (on way to work. Feel completely jacked on caffeine), omelet with spinach, ham and bell peppers, tea with milk and sugar.

Lunch: salad with chicken breast, artichokes, carrots, celery, almonds, iced tea, water, salmon

Dinner/Hockey: spring rolls and beer

Up briefly at 2am to look at the Games WOD for week 4.
60 Bar-facing burpees – hooray! 60 points!
30 Overhead squats (90lbs / 40kg). I managed to get a couple 100# OHS a couple of weeks ago at Patriot. So I have a chance of getting some reps!!!
10 Muscle-ups

Thankfully – I am probably going to get stuck at the 30 overhead squats at 90 lbs, so muscle-ups should be no problem πŸ™‚


2 Responses to “NoVa Open Week 4 – Wednesday”

  1. 1 Dorothy (Crossfit KOP)

    A few people from Crossfit KOP did the week 4 workout and took 6-7 minutes to complete the burpees. That leaves only a few minutes on the OHS. These people are pretty strong and they only got 7 squats.
    Should be interesting to strategize this one?
    I can’t decide whether to go fast on the burpees to leave myself more time fior the squats, or to pace myself so that I don’t burn out my legs.

    • My strategy is to do the burpees at the same plodding pace I do most WODs πŸ™‚
      Besides, I have a feeling I would get the same number of squats if I left myself 2 minutes or 5 minutes. 90# is very close to my 1 rep max as it is so any squat points are bonus points
      Let me know how it goes.

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