CrossFit Day 57
Today’s workout was another edition of the Front Squat festival, five rounds of five progressive reps of the front squat. For me, without access to an Olympic weight set, that meant the descending sets I did last time. The difference between last time and this time is that I bought a new pair of 35 pound dumbbells the other day. So, this time I’m working at 70 pounds instead of only 60. So, 55 reps of that front squat. Let’s dance.
My results: 7:39, 5:16 zone (hard); HR: 148 avg, 170 max; 87 cal
I was more than a minute slower this time, but that’s because I’m not used to holding 70 pounds on my shoulders and keeping it from slipping off. I was able to group some of the rounds together to conserve energy, rather than putting the dumbbells on the mat, then having to clean them back to my shoulders for the next round.
Like last time, I chose to supplement this workout with an extra set of work, which I dubbed “Wimpy Front Back Go” last time.
10 rounds for time:
- 5 pushups (Front)
- 10 situps (Back)
- 15 squats (Go)
I was aiming for a 15 minute finish this time, which I easily accomplished. Perhaps next time, I’ll crank the dial up a little harder and double the reps per round of this one for “Soft Front Back Go.” What, you may ask, would “Hardcore Front Back Go” entail? The same thing as this one—times eight (10 RFT: 40 pushups, 80 situps, 120 squats => 400 pushups, 800 situps, 1200 squats?). That seems pretty hard core to me. I’m a long, long way from that. Here are my “Wimpy” numbers.
My results: 13:59, 9:14 zone (hard); HR: 156 avg, 174 max; 177 cal
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