CrossFit Day 18
Today’s workout was a familiar tune. Apollo lacks the equipment necessary. So, instead of doing the full “Linda” workout, which is a tapered series of rounds of deadlifts (150% of bodyweight), bench presses (full bodyweight), and cleans (75% of bodyweight), I improvised a workout with my available dumbbells. To compensate for the woefully inadequate workload, I doubled the number of reps. To wit:
10 Rounds for Time (20, 18, 16, 14, 12, 10, 8, 6, 4, and 2 reps per round) of:
- Dumbbell Deadlifts (2×30# DB)
- Reclining Push Presses (no bench) (2×20# DB)
- Dumbbell Cleans (2×15# DB)
At first, I was going to attempt 20 rounds for time with only the 30 pounds dumbbells, but when I got to the bench press substitution, I found the 30 pounders to be too awkward and heavy for me to push from a lying position on the concrete. So, using the 20 pound dumbbells as my “bodyweight”, I duplicated the ratio of weight per exercise and went from there.
I am so glad no other people were watching my cleans. They were ugly like none of you can even picture. I’m sure I have insulted my entire zip code. In an attempt to keep my heart rate up, I stormed through, ending up with 110 reps per exercise. For me, the deadlift was the easiest and the cleans were the hardest — primarily because the clean is a fairly complex movement compared to the other two. Sooner or later, I’ll have to get me an Olympic weight set, so I can properly do these exercises. Until then, the dumbbells are going to have to do. I’m considering adding another pair (40 pounders) this weekend.
My results: 25:43, 10:52 zone (hard); HR: 160 avg, 190 max; 367 cal (30% fat)
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