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Had to miss a day yesterday but caught up today with Angie. Last time I did it as RXd but today I thought I’d drop back to the pack and aim for more exercise and less rest. Last time I completed it as RXd in 23.17 but from memory I really had to chip away at it and sets were down to 2s and 1s. Today I aimed to still chip away but not get down to sets below 5 and have the majority of the WOD as exercise compared to me hunched over with hands on knees gasping for air.
Pack
50 pull ups
50 push ups
50 sit ups
50 squats
9.19
Mission accomplished…no set less than 5. Pull ups started out at 15 and got down to 5s for the last 15. The rest of the exercises were completed with one or no breaks. Next time I’ll look to bump up to 60 or 75.
On another note I found myself preaching the vertues of crossfit to a friend at a BBQ yesterday. My friend is attempting to come back from a period of no exercise and too much alcohol that has seen him put on a stack of weight. He made the mistake of asking me if I could recomend anything and I found myself flying into a passionate discription of crossfit. Well after I bashed his ears for an hour or so my wife dragged me away and we headed home with the kids. Whilst driving home I looked at my wife and said, “Did I just attempt to recruit another mate to the cult that is crossfit.” She looked at me lovingly and said, “Yep..you really gotta stop doing that…people are going to think your crazier that what they first thought.” To my surprise my mate rang later that night, after checking out the website, full of enthusiam. Sign another one up to the CULT…life changing…that was my last words to my mate…LIFE CHAGING
Cheers Buff
As RX’d…got 7 full rds + Thrusters in 19:32. Tried to at least finish the HPC’s, but on the first attempt, I lost my grip on the bar as it was halfway up and launched it across the room…good thing no one else was in the gym!!!
Don’t have the dates handy at the moment, but the last time I got 6 rds + TH + HPC in like 20:30”...I’ll take the improvement and keep going…Rest Day here I come!!
27,5 kg squat clean x 10
25 sit-ups (feet anchored, arms free on the sides)
27,5 kg squat clean x 8
20 sit-ups
27,5 kg squat clean x 6
15 sit-ups
27,5 kg squat clean x 4
10 sit-ups
27,5 kg squat clean x 2
5 sit-ups
6:01
Happy with this, pretty much just beasted through. Sub 6 min next time eh.
For whatever reason, GHDs don’t seem to really GET me in the stomach, like I keep expecting them to. They shoot my bp, make me dizzy, short of breath etc., and do a number on my leg muscles (keeping my feet in contact with the pads), but even after 150 of them I don’t have any of the ab-burny fun I was expecting. The hard part of this was stringing the cleans together, actually; I just can’t find a rhythem. I’m told I lost form on them at least once (by an uninterested and probably uneducated-in-oly PE teacher, who might have looked over for say, 10 seconds), though I could feel that happening as I tried to go directly from one to another.
Also got to work by bike in 24:12, a PR (which I actually finished 40 minutes before going out back in my free period to GHD. Good day)
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
8 + 5 thrusters. A bit better than last time and, in hindsight, these were real thrusters where last time was push presses. So, form improved along the way.
I never seem to allow enough time for these max effort workouts, so I don’t rest as much between sets as would be optimal. Also, I don’t have a proper rack/bench setup, so my bench presses are seriously limited by what I can get into position, and then get back off me when I’m done.
Delayed onset muscle soreness didn’t delay much, but has lasted throughout the weekend.
Today, I did the workout from 9/25
Squat cleans, sit ups
Puppy level, 65# squat cleans 10-8-6-4-2, situps 25-20-15-10-5, for time
11:41
I used my homemade GHD setup, but didn’t go below horizontal much on the situps. I was pretty close to muscle failure by the end, but I made it.
Post 1) Angie as suggested (*with lots of jumping on the pull-ups and using three different grips, my power tower is a piece of junk)
100* pullups
100 pushups
100 situps
100 squats
Finished in just under 35 minutes. Probably the worst time I’ve seen posted yet, but I’d rather do the numbers and be a little slower than vice-versa.
Post 2) 9/27/08 WOD, as many rounds as possible in 20 minutes:
95# thrusters, 5
95# hang power cleans, 7
95# SDHP, 10
These were really tough. I only finished 4 rounds (I did go on a 4 mile hike in 90+ degree heat earlier in the day followed by 2+ hours of carpentry work on my deck in the heat also before the WOD). I think I could have finished 1 or maybe even 2 more rounds with 80-85# instead of 95#.
One last thing to mention, I’ve had some shoulder problems in the past year. I had to get cortisone shots in both shoulders to address some pretty severe tendonitis last December. This 9/27/08 WOD right on the heels of 100 pullups and 100 pushups really made my shoulders ache (for hours after the workout). Treated with Glucosamine, Chondroitin and red wine.
Kay, no offense to Mr. PVC but I did the GHD/PC workout the other day as prescribed for Big Dawg and I am feeling the ab burny still. The last two days have been rest days for me. I can’t move and laying flat on my back or stomach takes a tremendous amount of effort right now. I had incorporated GHD situps into my buy ins and cash outs over the last three months. Even done them for some of the 21-15-9 format workouts and never had this problem. But Friday I was 150 GHD situps done for time and my abs, flexers, obliques and every other frontal core muscle is still on fire. I’ve been stretching them, drinking plenty of water, popping a few ibuprofen every few hours. Any other ideas? Is anybody else having this problem?
