Graduation WOD, Crossfit Foundations Class Finally Ends :)


Yesterday was the last day of the November Crossfit foundations class and surprisingly there were only about 6 of us who were able to make it. The box was being upgraded for the upcoming certification seminar so we weren’t able to work out there so we had to do it outside.

Oh and I arrived at the box 30 minutes late with no shoes on since we never needed them before so I was almost sure I wouldn’t be able to do the WOD since coach said that we’d be running. Good thing they said that it would be ok for me to just run barefoot if I was willing to do it, and I was obviously. No point in wasting a perfectly good workout.

For the skill exercises we did full cleans and overhead squats. We had already learned full cleans the last two sessions so the overhead squat was the only new exercise for me. It was a bit tricky keeping the bar balanced on top since I tend to lean forward when I squat down so I had to adjust the bar’s placement to not mess up my center of gravity. But other than that, it was pretty easy. Of course we didn’t do this with weights so that’s probably why. We only used the PVC pipes for this and coach only worked on our forms.

After the skill exercises we moved on to our WOD.

For our graduation WOD we did:

  • Suicides
  • 20 Push-ups
  • Suicides
  • 20 Air Squats
  • Suicides
  • 20 Jumping Lunges
  • Suicides
  • 20 Push-ups

This was undoubtably the hardest WOD so far particularly because of the suicides. My stamina has always been bad (relatively speaking) and during the last suicide I was almost walking. The in-between exercises weren’t difficult by themselves because they were all just body weight exercises but since I was pretty much gasping for breath the whole time I wasn’t able to perform them as fast as I could have. I had to take some breaks to fill my lungs with air.

I was the last one to finish the WOD, I was expecting it though once I knew we’d be doing suicides. But at least I was only a couple of seconds behind everyone else. I believe I clocked in at 5 and 1/2 minutes to 6 minutes. I can’t remember exactly because I was too tired from all the running.

After the WOD we walked back to the Box which is on the 4th floor of the building and I had to take breaks on my way up. I was too exhausted. Once we got back up we took a little break and drank some water. None of us had the foresight to bring water when we went down to do the skill exercises and the WOD. We were given the chance to get water before we started the WOD but we all felt that going up four flights would just unnecessarily tire us out before the WOD so we passed on that.

Anyway, after cooling down and doing our stretches the last class finally ended. Coach invited us to become regular members and to attend the christmas party which is happening this weekend I think.

I’m still not sure if I’ll be enrolling this year or next but I’m leaning more towards the latter option. I’m flying home to Tacloban for the holidays and wont be back till Jan 2 so it’d be a waste to enroll this month. I wouldn’t be able to workout during the holidays and my membership would run already.

So that’s it. This’ll probably be my last post on my foundations class. My next crossfit posts will be about my experience as a regular member so watch out for those :).

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Malds Menzon is the owner and main writer for The Fit Pinoy blog. He's a law student, blogger, internet marketer and fitness enthusiast who enjoys writing about all the gyms he's been to and fitness classes he's tried. He spends most of his time either at the gym or studying/writing at one of the Starbucks places in the Metro Manila Area. He usually looks a little too serious but he's a nice guy so don't be afraid to say hi if you run into him :). You can follow or add him on Twitter and Google+ by clicking the appropriate buttons on your left (below the picture).

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