Home WOD #1

So it's been a couple of days and I have been on the foam roller, doing light (non-hip) mobility work, and taking Wobenzym regularly, and it's been working well.  I feel my hip far less than I did on Tuesday, and it seems I just had to give it some time.  So hmmm...a Saturday night at home...just me, my Abmat and a random crazy thought...

HOME WOD!

What better way to get back in action than a little home-grown Crossfit programming?  Maybe some air squats...yeah just air squats...and a lot of em...like 100 or 200...yeah that'll do it.  Then I called Scott in Miami, and he had the great idea of throwing in some situps.  Ahh...a couplet...GENIUS I thought (I'm a little slow on weekends).  So here it is....

Home WOD #1
4 Rounds for time
50 Air Squats
25 Situps

The tough choice was selecting the heavy metal channel or the hip hop classics channel...hip hop won, as it seemed they were in the midst of an LL Cool J-a-thon and that seemed like the right prescription for this WOD.  Got my towel laid out, filled the water bottle and it was go time...


3...2...1...GO! Man I have to say squats are my thing...I guess I violated the enduring rule in CF programming, which says when programming your own workouts, program your "Goats", or your absolute weaknesses.  Not this time folks...I was crankin out squats like they were nothing.  At less than 2 minutes per exercise I had a good pace going...the situps were like nothing (the Abmat really really helps).  I guess I'll program 50 of those per round next time.  But before I knew it I was cranking out the last round...20 unbroken squats, then sets of 10...unbroken situps and I was done...


WOD Time: 14:55

Felt great!  No hip issues, and so easy to get a solid sweat on...SO much better than surfing the web, blogging (sorry) or watching the tube.  Seems this might be a trend on Saturdays if I have any more three day weeks at the Black Box.  The jury's out on whether it'll make sense to do a home WOD if I've done four days already.  But this was a good one, and I'm preparing for mad quad burn tomorrow.  Hopefully by Monday I'll be fresh and ready to go...