Great fun in the box on Wednesday night. It was one of those days at work and since I did not have anything scheduled late in the afternoon / early evening I opted to make the 5 pm class instead of the 6 pm class. Another reason to go in at 5 instead of 6 was that I was the only one signed up for the 6 pm class and while I enjoy the personal attention of just me and the coach I like people around for the competitive factor (it keeps me moving). Total class size was 6. Workout was dubbed CFP 089:
CFP 089
5 muscle ups (sub 3 for 1 pullups and dips)
10 deadlifts 245#
30 situps (15 GHDs if advanced)
50 yard sprint
5...
10...
30...
100 yard sprint
repeat
150 yard sprint
repeat
200 yard sprint
On Monday's WOD I did 25 GHDs total and I was absolutely feeling them on Wednesday night. In all honesty I felt them all day long. I opted to not do GHDs for this WOD but thankfully at the end of the WOD I felt stretched out at least.
Black band for pullups (I am no longer going to use the black band as proven by tomorrow's WOD which is pullups per minute when I will move down to the green band or green plus some combination). Deadlifits felt nice and solid through the first 2 rounds. I think the running caught up to me on the last 2 rounds as I could only do sets of 3 (final set of 4).
Overall time 27:30. I like this WOD and think I will use it as a benchmark at some point. I'm starting to see some real good results (improvements) in my pullups and situps. Just like golf where I only need 1 good hole to keep coming back I'm still hooked on crossfit.
No comments:
Post a Comment