Crossfit Week 2, Day 1

Week 2, Day 1
Weight: (forgot will do tomorrow)

Mentally exhausted from being out of town all weekend and dealing with funeral stuff and 10+ hour driving but this morning I got up and got going when the alarm went off.

Today's workout:
A bit of stretching and a 400m run to warm up and then it was 5 rounds of pull-ups.  I'm not sure in my entire life I've ever been able to do a 'real' pull-up but I got the strongest band they had for help and got 1.5 for 5 rounds.  It's frustrating to see the people around me doing so much more/better but I'll be there some day I'm sure.  Lose some weight, build some muscle and I'll be where I want before I know it.

This workout was hard to figure out what I needed to do (math + mornings = fail) and was even harder once I got into it.  I learned a new term today.  EMOTM (every minute on the minute)

EMOTM 12
1st minute: Max effort Shoulder to Overhead
2nd minute: 5 burpees
Total Target Weight Scaled: 4500

So essentially you had to do shoulder presses for a total of 4500lbs over 6 sets.  Break that up into whatever you want.  If you were doing 100 pounds then you had 45 reps to do over 6 round.  I was just doing the bar so I had to do 100 reps (bar is 45lbs) or roughly 17 reps per round.  I think this is eventually what got me.  Not that it would have been easier to do a heavier weight, but the sheer number or reps was a killer.

Round 1 was the only round I got my 17 reps and 5 burpees perfectly.  After the 3rd round the coach had me do modified burpees so I could catch my breath between rounds better.  The 3rd or 4th round (can't remember) I only got 2-3 reps total for the presses, but the following rounds I managed to get at least 10.  At the end of it all I was 35 reps short of my target 100.  So I had to do 5 'penalty' pull-ups.  My arms were shot but between the band and a little help from a leg on the box I got 5 'good' ones in.

My arms are spent but my shoulder isn't in any more pain than usual.  I'll call it a win for today, or at least progress.