CrossFit Day 12
Today’s workout was a doozy, a brutal circuit that, despite my scaling it down, left me nearly dizzy. I came home, realized I was low on my favorite foods, and postponed the fun until after a trip to Whole Foods and a good meal. Just before 9, I put on my warm kayaking shirt, measured out my distance (about 420 meters round trip) and stretched out for a few minutes.
The workout is the following (my substitutions in italics):
For time:
- 400 meter run, 60 dumbbell thrusters (2 × 10#), 30 pushups.
- 400 meter run, 40 dumbbell thrusters, 20 pushups
- 400 meter run, 30 dumbbell thrusters, 15 pushups
- 400 meter run.
Yeah, I know! Brutal, right? Well, it was prescribed for wall balls and handstand pushups. I haven’t had the time to convert my cheap glow-in-the-dark rubber basketball into a 20 pound medicine ball yet. I’m still weak enough in the upper body that handstand pushups are just not happening.
I could feel my form, particularly on the thrusters, crumbling as I got more and more tired. I had to subdivide my sets into fives or sixes. My first 20 pushups were good, but I need to shake my arms out too frequently. On the second round, I forgot what I was doing and only did 15 pushups, so I did the extra five on the next round. My initial mapping made me think I was running 400 meters, but it turns out to be about 420. I felt pretty good for most of the exercise, but it’s very evident to me that I have a long way to go to reach my goals. If it was easy, though, everybody would do it.
My results: 25:25; 10:15 zone (hard); HR: 164 avg, 183 max; 384 cal (25% fat).
Onward!
No Comments Yet