CrossFit Day 46
Two months ago today, I started doing CrossFit as my primary training regimen. Since that day, I have lost 23 pounds and I’ve noticed significant changes in my body composition in the process. Today’s weigh in had me at 158 pounds, 38 pounds lighter than 16 weeks ago, and I feel like I am in better shape now than when I was primarily a cyclist. I have a long way to go, but I know it’s going to be awesome to reach and surpass my goals. Especially with more brutal barrages of work like today.
Today’s workout was insane, dubbed “Filthy Fifty.” It took me over and hour to perform and the sheer amount of work I did virtually guarantees incredible soreness tomorrow. This may be the toughest CrossFit workout I’ve ever done. You’re not going to believe this list of tasks. Ready? Let’s get it on.
- 50 box jumps, 24″ box (I used bleachers at the park).
- 50 jumping pullups
- 50 kettlebell swings (35 pounds)
- Walking lunge, 50 steps
- 50 knees to elbows
- 50 push presses, 40 pounds (2×20# dumbbells)
- 50 back extensions, standing (20# dumbbell)
- 50 thrusters, 40 pounds (2×20# dumbbells)
- 50 burpees
- 100 rope jumps
I did the first half of the work at the local park, because they have bleachers to jump on and a pullup bar. The pullups, knees to elbows, burpees, and thrusters took the most time. I’m getting stronger and faster, but the process is gradual. After nine minutes had elapsed while I was attempting the knees to elbows, I pushed through the set, tossed my weights and kettlebell into the car, and drove home to eat a Clif shot and get more water.
This was a workout that handily whipped my ass. I am still kind of a pansy, but I’m seeing some positive results. This set had me panting a lot and standing around staring at the dumbbells. My goal for next time is to do all this in under an hour.
My results: 1:05:04, 41:16 zone (hard); HR: 153 avg, 179 max; 817 cal
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