The Oracle of Apollo Snippets from the life of Apollo Lee

CrossFit Day 78

Today’s workout was “Diane”, a simple little workout that requires some serious muscle. It also requires a barbell, which I don’t have. So I’m substituting the whole shebang. I’ll call it “Diane’s Evil Sister.” Instead of 225 pound deadlifts and handstand pushups, I’m doing the same number of reps, but adding two exercises to Diane’s Evil Sister.

Three rounds for time (21, 15, and 9 reps) of:

1. 70 pound deadlift (2×35# dumbbells)
2. Weighted pushups (2×15# dumbbells in a backpack)
3. Sumo deadlift high pulls (53# kettlebell)
4. Burpees

Since I haven’t done this variation before, I decided that my goal time should be 30 minutes. Some time after 21:30, I put my rubber fifteen pound dumbbells in a ratty old backpack, lined up my 35 pound dumbbells and the kettlebell, and got down to business.

The deadlifts went pretty quickly and so did the sumo deadlift high pulls. The pushups, however, taught me that putting a pair of dumbbells in a backpack to do weighted pushups is awkward, especially when you remove the backpack between rounds. The burpees took the longest, because I’d subdivide them in threes and pant wildly, while guzzling water, between said threes.

Times (DB DL, BP PU, SD HP, B) -> Round

1. 01:31.84, 02:47.70, 01:15.11, 05:09.76 -> 10:44.41
2. 00:55.96, 02:21.84, 00:53.00, 03:49.89 -> 18:45.10
3. 00:55.42, 01:37.28, 00:20.59, 02:11.79 -> 23:50.18

Well, so much for 30 minutes. I should have set my goal to 24 minutes. I overestimated the time this would take. I’ll know better next time.

My results: 23:51, 4:24 zone (hard), HR: 171 avg, 187 max; 355 cal

[…] my warmup, I expected that this workout would take me about ten minutes. I did a lot more work last time (maybe I should have done that today, instead). It wasn’t much of a challenge, but I tried to […]