The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies.
Pack-style (modified): AMRAP in 15 minutes
3 HSPU (progressions, feet up on chair, piked -as flexability allows at least, using paralettes, head below hands)
6 L-Sit Pullups (did tuck pullups
9 walking lunge
7 rounds plus 3 HSPU progressions. The tuck pullups really slowed me down. Happy though since this is reallly the first time I have been able to do these at all, even if the last 5 sets were broken to get them in. Here comes the L-Sit!!!
i was planning on doin some abs and run a couple miles but didnt happen hahaha. i fell asleep but its ok my body needs a day i guess to rest. so ready to hit it hard tommorrow. lets go lets go…....
Still two cycles behind, so did “Barbara” last night. Did the first round as Rx’d but quickly realized that keeping that up for 5 rounds would be way too painful so I scaled back to “Barbara lite” (10 pull-ups, 20 push-ups, 30 sit-ups, 40 squats) for the remaining 4 rounds. Feet were anchored for the sit-ups and used the med ball to check my depth on the squats:
So forgot to post yesterday because I passed out like a rockstar after my workout. oops =)
15 min of:
5 pull-ups
5 dips (chair)
10 sit-ups
I did 15 rounds which surprised me a lot since that would mean I did one round per minute. I guess the chair dips helped! But man those pull-ups killed me.
WOD: Crossfit Total
Back Squat: 6x95#, 4x135#, 3x185#, 1x245#(f), 1x225#, 1x245#
Shoulder Press: 6x95#, 3x135#, 1x160#, 1x165#, 1x170#(f)
Dead Lift: 4x225#, 2x275#, 1x305#, 1x325#, 1x345#(PR)
Total: 760
Long way to go. 2.5 hours of sleep didn’t help.
I thought my legs where stronger than 245, so this is why I failed on my first try. I still got it up.
Shoulders were sore and worked from yesterday’s WOD, so I was under my PR.
Dead Lifts with weight belt allowed me to top my PR by 20 lbs. Boy, I was shocked. Next, time I will get up 365# for sure.
did modified Barbara without the pull ups-no pull up bar in gym. did all 5 rds without rest between rds.
5rds for time of: 20 push ups, 30 sit ups, 40 squats
20:52
legs are killing me after 6 rds of 100ft walking lunges yesterday.
Cherry picking WoDs to not work my arms to much too close to my judo classes until I get stronger. Ah, the joys of getting old.
2009-03-10 Tuesday: Full rest.
2009-03-11 Wednesday:
Puppies track, scaled run from 2009-03-07 WoD.
1 to 2 miles depending on ability.
I mostly “ran” a mile in about 16 minutes. A short break to fast walking at each 1/3 of a mile. I don’t do it well and it makes me cranky. At least now I have a benchmark.
I know I should be doing more dips to make up for Rx’ed ring dips. I know better than to make excuses here.
Even though my arms felt smoked I didnt really feel as tired as I wanted to. Ran after 1 mile @ 6:55 and some cool down laps.
thats 3 laps at 6:15 pace and one really lazy lap when i was pretty sure I was going to hurl into the automatic fan on the treadmill. My goal is to get a 6 minute mile by the summer.
Anyway, a bigger question-> for workouts like this one I have 2 conflicting impulses
a) use more assist and try to crank out rounds at a decent pace to get my heart going and do more reps
b) take a bit more time with less assist to work towards being able to do the real deal (i have a bout 3 full hang pullups right now)
How do I reconcile these to get the best workout possible?
Just… DON’T!
