3.01 miles in 31:02. Still slow. Must make this “running” thing a habit again. Also got some light tennis in for the day.
3 Rounds, Not for Time:
30 Weighted Step Ups (45/35)
20 Renegade Rows (45/35)
20 Knees to Elbows
10 Weighted Lunges (45/35)
10 Sit Ups
Me: 2 rounds
Apparently everyone thought today’s workout would be easy, because the 6:30 class was jam packed. That said, our class only got through 2 rounds before our hour was up and the next class was coming in (which only had 2 people). I couldn’t stick around to do the 3rd round because work was hollering. Good times. I even got a legit knee to elbow in. (Baby steps.)
Didn’t get out of work early enough to go for a Thursday evening run. Doh.
800m Run Conditioning Test
10 Push Press (75/55)
10 Front Squats (75/55)
Me: 3:46 / 20:30 (Rx)
My first time writing those two little letters, RX! Granted, the weights were pretty light today, but doing 50 of them has to count for something.
Actually, I got duped into Rx. I was originally going to grab 10 lbs. plates and sandbag this at 65 lbs., but I accidentally picked up 15s and by the time I knew what I had done, it was too late / I was too lazy to change.
Also, went to the 5:30 am class this morning. Wow that’s early.
5-5-5 (60%-65%-70% of 1RM)
5 Power Snatch (115/85)
7 Overhead Squat (115/85)
Run 1 Lap
Me: 170-185-200 / 12:37 (85#)
Nothing substantive to add today. I foresee myself getting much better at these very quickly though. Also, gym had no water today. Gah.
I kind of just forgot to work out on Sunday. I had every intention of going running. But I didn’t. So there you have it. Judge away.
Workout looked hard today. Didn’t bother.
Just kidding, kind of. Saturdays are my rest day. Or, more accurately speaking, Saturdays are my undo-everything-I’ve-done-and-put-myself-in-a-deficit days, at least so long as there’s football on. Yesterday’s tailgate was…counterproductive.
1 Minute Max Effort Row (meters)
Rest exactly 3 minutes between rounds.
Me: 1,805 meters
When I first started CrossFit, I thought to myself, “Oh, I bet I’ll like rowing, especially since I enjoy leisurely kayaking.” So young. So naive.
Max Rope Climb in 2 minutes, followed immediately by:
21 Pistols Each Leg (alternating legs)
42 Double Under
15 Pistols Each Leg (alternating legs)
30 Double Unders
9 Pistols Each Leg (alternating legs)
18 Double Unders
0.75 / 7:31
Add “rope climb” to the list of things I’m not good at. Is anyone keeping track of this list for me? My hands went numb (and to some extent, my face…and if someone can figure out the medical reason for that, I’d be grateful) as I neared the top of the rope. The main reason I was weak at this is probably, again, my inability to do pullups to any degree of “well.” Also, when they suggested we wear tube socks, they weren’t kidding.
20″ boxes for the pistols, but I should have either used a small stack of plates or stepped on a plate, as 20″ was too easy. DUs, I alternated between two SU and one DU.
5-3-1+ (75%-85%-95% of 1RM)
10 Thrusters (95/65)
6 Pull Ups
Rest exactly 60 seconds between each round.
285 (1RM) / 20:06 (75)
I have never established my 1RM for a deadlift before, so instead of doing the 5-3-1 + action, that’s what I worked on, with help from the coach. This was kind of fun. I have no idea how this compares to other people and would be fairly confident that I’m on the weaker end. the last time I deadlifted, I couldn’t move my back for days. The good news is that I think my form was much better today
I forgot the 60 second rest in between the first and second round. The girl next to me sat on her rower to rest while I charged ahead, then she shouted to the coach, “How long are we supposed to rest again?” I feel like she was ratting me out.
Pullups are hard.