The Oracle of Apollo Snippets from the life of Apollo Lee

CrossFit Day 88

Today’s workout was a back squat workout. Since I still don’t have a barbell or the training to do the exercise with the right form, I substituted my 35 pound dumbbells for the barbell. Instead of doing five sets of three reps for max load, I’m doing five sets of ten for time. But, first, let’s do the CrossFit warmup:

Three rounds for time:

1. 30s Sampson Stretch, each side
2. 15 Overhead Squats with Broomstick
3. 15 situps
4. 15 good mornings (standing back extensions with 25# dumbbell)
5. 15 pushups
6. 15 chair dips

This was a pretty good warmup. We did squats and kettlebell swings last time, but we’re just about to do 50 squats with 70 pounds of iron on my shoulders.

Warmup: 18:18, 9:48 zone (basic); HR: 154 avg, 178 max; 221 cal

I took the squats in sets of ten, but I always set the dumbbells back on the mat after each set. Sometimes, I’d take a minute to catch my breath, but this set of work was more intense than it was difficult.

My results: 10:35, 2:45 zone (hard); HR: 164 avg, 181 max; 146 cal