No more on-board...

Today was my first 'real' Xfit class. Not that the on-board classes weren't real, but today was my first WOD with other gym members that have been training for much longer then me. I was a little worried when Katie protested the workout. But once we get started it wasn't as bad as I thought it would be. It reminded me of the 'fight gone bad' graduation workout.

Warm Up:

easy 200m run
10 wall squats
10 Turkish Get-up's
5X fixed leg swing
5X back

5X side

WOD:

3 rounds
45 sec. @ each, 15 sec. to rotate
Row
KB rack hold (m-53, w-35)

Hang Power Clean (m-65, w-45)
Dead hang

Burpees

Wall Sit
KB Swing
Slosh Pipe hold

Of all the exercises the KB swings and wall sit were the toughest for me. The Slosh pipe was fun! Its a pipe full of water. You have to use all your core muscles and some arm strength to keep it balanced. It's not as easy as it sounds. Oh and BTW: I'm SUPER SUPER proud of myself for not scaling down on any of the exercises! That's right I did it all at the prescribed weight! 

here is a little more information on tonight's WOD, from the creator himself.

Time for dinner!! Chicken and mashed sweet potatoes..