Fitness - Over-Head Squats & WOD - 10/12

I'm still sore from Saturday's level 2 class but quickly had to shake it off for today. I went in a little early and got a real good stretch session in before we started.

Focus: Over head squats, 5x5
1x5 - 60 Kg (132.3#)
1x5 - 70 Kg (154.3#)
1x5 - 75 Kg (165.3#)
2x5 - 80 Kg (176.4#)

This morning I noticed a huge difference in shoulder and lat strength and being able to hold a solid lockout. Last time we did over heads my shoulders and elbows would start to buckle at the bottom of my later reps. This is the heaviest I've gone with over heads and I got them up easily. I should have spent a little less time warming up to a weight and gone heavier, but my shoulders took a long time to loosen up. Next time I plan on trying my body weight and going from there. Maybe even a little more than that.

WOD: 4 rounds for time of,
10 squat jumps
10 dumbbell push press - 50# dumbbell each arm
10 2 hand kettle bell swings - 32Kg (70.5#)

Time: 3:40
Calories burned (focus & WOD): 481

Just as I was finishing my first round Dave issued me a challenge, sort of. He came over to where I was working and mentioned that nobody had posted a sub 4 minute time yet. The closest time was posted by one of the other trainers who had completed the WOD in 4:06. Dave had just happened to mention it to me loud enough that the entire class could hear. I took this as a challenge.

I put my head down and burned through the 3 rounds I had left. I finished the WOD virtually unbroken. Taking zero time to rest between exercises and only taking one, 5 second break on my last set of squat jumps because I thought my legs were going to buckle. I quickly recovered, finished out my final round and collapsed. My legs and shoulders were burning like crazy and I couldn't even walk to the drinking fountain. When I yelled, "time!" All Dave did was laugh and yell, "That's what I'm talking about!"

It took several minutes to catch my breath, slow my heart rate down and get the feeling back in my legs. It's just a testament to what your body can do. It's capable of so much more than you think, you just have to push through your comfort zone.