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Crossfit Total = 655
Squat-245
Push Press-145
Deadlift-265
Up from 610 on 10/25, but did Push Press instead of Shoulder Press…oops. Improved on Squats and Push Press, but same weight on Deadlift :(
Lost some weight after starting Zone, so I think I may have lost just a bit of strength on the DL’s. It’ll come back though.
Anchored or unanchored sit ups? What do my fellow crossfitters say? So far from what I’ve noticed I think that unanchored taxes the abs more whereas anchored incorporates a lot of hip flexor strength.
15m (50f) Overhead Walking lunges with 20kg BB
21 burpees
17:43
I loved (to hate) this one. I read it and was like… “15m isn’t very far and 20kg is nothing, plus I hate burpees, but 21 isn’t that many” ... round one = “oh my god this is harder than i thought” ... round 2 “I’m gonna puke” .... round 5 ” ok one more burpee” ——> lie on grass for 10 minutes to recover in a pool of sweat (it’s summer here).
4 rounds for time:
20 GHD sit-ups
20 back extensions on weird angled back extension device (I figured I’d throw in 5 more since the back extendo-station isn’t horizontal to the ground).
Time: 7:47
My extremities are glad today was a core day and that tomorrow is a rest day.
I was tempted to go for pack on this one, but a bit of belly soreness from Barbie nagged at me enough that I scaled back to puppy level. Boy, am I glad I did! Each situp was agony.
Anchored or unanchored sit ups? What do my fellow crossfitters say? So far from what I’ve noticed I think that unanchored taxes the abs more whereas anchored incorporates a lot of hip flexor strength.
Bottom line, you’re right, core v. flexors. For me, and this is personal, I approach it like a lot of WODs, in that changing the situp changes the WOD. I think Elizabeth with power cleans or hang power cleans v. Squat Clean Lizzy. They’re just different. So yeah, I’ll hit Michael with regular situps most of the time but once in a while anchors away and try and catch pukie . . . .
