It feels good to be back from my recent break. I did not take a break from CrossFit, just from writing on my blog. I know you guys have been just so disappointed that I have not been updating you with my workout progress; especially you Joe Hough. I know you have been disappointed that you have not been able to constantly critique my blog on a daily basis. So, here you go, another blog for you to rip apart and make fun of me tomorrow :)
Saturday me and Tiffany did the workout "filthy 50" which was a dirty as it sounds. It was about 10 different exercises that you perform 50 reps each of. I will not go into how terrible it was, but I finished in 30:59. After our workout, we went up to Greensboro to check out the garage games. This was sort of a CrossFit competition. We went up to watch one of the guys that got me started doing CrossFit, Michael Tancini. The workouts were very tough and we had a lot of fun watching. It was actually a lot of fun and we really had a great time. Michael did very well and wound up finishing 9th overall out of about 40 guys.
Today's WOD
Our workout today was probably my favorite since starting at our gym. It was heavy on the legs, and I am definitely feeling it as I sit here.
Strength:
On the minute squats for x number of reps:
3,3,3,3,3,3,2,2,2,1,1,1
I really enjoyed this strength workout today. I am used to doing the normal 5x3 with however much rest I wanted. This workout gave me usually around 30-45 seconds of rest between sets.
My work sets looked like this:
3-275
3-275
3-295
3-295
3-315
3-315
2-335
2-345
2-365
1-385
1-405
We accidentally missed one more set of one, but it was plenty of work for me. I worked up to 405 after a lot of reps with very little rest. About a month ago, my max was 435. I have only squatted heavy one time since then and my max has probably gone up since then. I was very pleased with my results from the strength work. We took about 10 minutes and went on to today's WOD
WOD:
500m row
5- squat 205#
5- box hop 30"
10- squat 205#
10- box hop 30"
15- squat 205#
15- box hop 30"
400m run
This workout killed your already tired legs, but it was one I really enjoyed. On the 500m row I set a PR with a 1:28 row. I was able to go through the first two rounds of squats unbroken, but the third I had to break up in a set of 8 then 7. The box hops weren't too bad, I just tried to stay moving at a constant pace. The run was terrible because I couldn't feel my legs, and we also ran inside. Running inside wouldn't bother me, but we only have 20 yards to run on so I had to do 10 down and backs which was a lot of starting and stopping. This obviously slowed my time, but not so much that it would make a huge difference. I finished the WOD in 11:18 which was respectable, but I would like to have gotten under 10:00. This is a WOD I would like to try again once I get my cardio a little better.
Now time to stretch so I can walk tomorrow!
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