What’s funny about the name of this WOD is that Solomon and I always joke that my dad was a Jew fro version of Shaft in the 70s. We imagine him walking the streets of Brooklyn with gold chains, bell bottoms and a butterfly collar shirt saying to people “shut yo’ mouth.” It’s funny, I promise.
Anyway, this workout was a doozy, and I have the scars to prove it.
We started the workout with front squats.
We had 20 minutes to work up to 80% of our maximum weight. Having never done front squats before I had no idea what to do. I ended up getting up to #75. I was able to do 2 sets of 5 at this weight, but the last 2 in the set weren’t pretty. I’m guessing my 1 rep max is either #95 or #100? Hopefully I’ll find out soon!
And those scars I mentioned? I have a lovely little black and blue going across my collar bone from the barbell. The bad news is the black and blues. The good news is that it means I was doing it right because that is the position the barbell should be in. Just like with any workout, there is a learning curve and things will hurt in the beginning!
Then it was on to Shaft. Brutal Shaft.
10 OHWL #25
10 Double Unders
20 Double Unders
*Continue increasing the rep range by 10 every round until you get as far as possible in 15 minutes
I used a #25 plate for my walking lunges (10=1 right, 1 left, 1 right, etc. for a total of 10). The first 10 felt like a breeze then as the WOD continued, it just got worse and worse. I was just thankful my crops covered my knees, or they would definitely be black and blue!
I also used a red band to help assist with the push ups, as your chest has to touch the ground. It’s funny, I can pound out regularly push ups without much problem, but going those extra few inches makes all the difference! Those are tough. By the third round, when I had to do 30 my arms were like jello. Pushing up from the bottom position was so hard. I kept having to stop and shake my arms out. Funny, I thought the push ups would be the easiest part!
Finally, for the double unders I had to do mostly single jumps, but triple the amount! The worst part is that I wasn’t allowed to start counting my single jumps until I had done 1 double under! I can do a few, but not consecutively, plus I need to build momentum. I’ll get there eventually.
I ended up doing 3 rounds (the 10, 20 and 30), plus 40 walking lunges and 40 push ups. I started jumping rope but didn’t get a double under so none of my jumps counted! Today my legs and arms feel like jelly. In a good way.