Oh boy; Fran. I have heard about this workout. 21-15-9 reps of 95# thrusters and pullups. I know I can’t do this. 21 pullups will take me forever, so I modified it. The brandx scaled workout Rxed women to use 65#, so I scaled the weight and scaled the reps to 15-12-9. I had to rest a lot and finished with a time of 26:30.
Since I’ve missed a number of workouts, I decided to combine yesterday’s all arms workout, 7 sets 1RM weighted pullups, and todays all legs workout, 400m walking lunges. After two times through my warmup (sans pull-ups and dips) I started the pullups.
10#, 15#, 20#, 25#, 30# (fail), 25#, 27.5#
The first 25lb. pull-up felt easy, I eventually got my chin barely over the bar on the 30#er, but I’m counting it as a fail. After the next 25# rep, I found a 2.5# weight and got a new PR.
Hillary wanted to try the lunges with me, so I found her and we headed to the track. The Rxed distance was 400m which would be 2.6 times around the track. After the first quarter I was already getting tired. I only made it one time around. I need to be able to work up to the 400m eventually.
Today’s crossfit was all pullups; One pullup the first minute, two the second, three the third, etc… I got through five minutes plus two pullups. About a month ago I tried this workout and only got five minutes, so I guess this is a PR. I feel like I should be able to do more pullups though. Maybe I’d be better on a pullup bar that doesn’t wobble.
Yesterday’s workout didn’t require any kettlebells, boxes, olympic lifting, or tractor tires, so I was able to follow it to the letter. We were asked to do 7 1-rep max weighted pull-ups. The AFC doesn’t have dip belts, so I had to hold a barbell between my feet to add weight to my pullups. I warmed up with about five minutes of running, then did the WOD. I guess this was a PR since I’ve never done this workout before. My reps were 10#, 15#, 15#, 20#, 25#, 25#, 25#. Afterward, I did 3000m rowing in 14:07 and some elevated push-ups. I felt like I had a successful day.
I don’t remember where I first read about Crossfit. I think someone mentioned it in a thread on Lifehacker. After reading their website I was hooked. Their style of intense scheduled workouts caught my attention. Yesterday I did my first crossfit workout, although slightly modified. The workout was named Helen (most of their workouts have women’s names) which consists of a 400m run, 21 1.5 pood kettlebell swings, and 12 pullups all done three times, and timed. I didn’t have access to any kettlebells so I did 45 lb. squats instead. After the workout, which took me 32 minutes, I could barely walk down the stairs because my legs were so weak.
This morning, my legs, biceps, and shoulders are pretty sore. I thought that I might do today’s workout, but it’s 120 pullups and 120 dips. Not gonna’ happen.